6 Frozen Shoulder Symptoms Women Over 45 Should Never Ignore—and How To Find Relief Fast
Celebs like Sheinelle Jones, Naomi Watts and Amy Poehler know the pain firsthand
Key Takeaways
- Frozen shoulder symptoms often begin with nighttime pain and gradual stiffness.
- Hormonal changes during menopause may increase the risk of frozen shoulder.
- Early stretching, physical therapy and at-home treatment can speed recovery.
You finally sink into bed after a long day and are ready to doze off, but your sore, stiff shoulder keeps you tossing and turning instead. Then you go to reach for a glass in the kitchen cabinet the next morning, only to find it’s difficult to lift your arm. What gives? These could be symptoms of frozen shoulder (adhesive capsulitis), a condition that can be more common among women in midlife.
In fact, it’s been making headlines recently as more women started speaking out about their experiences. According to People, Today show co-host Sheinelle Jones, 48, revealed on a May 19 episode of Today with Jenna & Sheinelle that she’s been suffering through what she believes is a “severe case” of frozen shoulder. “It started yesterday and last night was excruciating,” she said on air. “And I don’t take a lot of medicine, so for me to take an Advil, it’s because I’m really hurting. So I slept on my side.”
Actress Naomi Watts, 57, told Tamsen Fadal, 55, women’s health advocate and author of How To Menopause, “Frozen shoulder—that’s what crept up on a me a couple of years ago and stayed with me for a good amount of time,” noting that it was “painful” and “aggravating.”
Woman's World Answers
Meanwhile, Parks and Rec star Amy Poehler, 54, said “Don’t get me started, I had frozen shoulder a couple years ago,” on an episode of her Good Hang podcast last year. Fortunately, knowing the warning signs and how to treat it at home (including simple range of motion exercises and self-care strategies) can speed relief.
What is frozen shoulder?
Frozen shoulder, which is called adhesive capsulitis in the medical field, is a condition where the shoulder becomes painful, stiff and difficult to move over time, explains Rachael Jones, MSN, APRN, FNP, the SVP of Clinical Client Strategy at WIN. “It has been described as a feeling as though the shoulder is ‘locking up’ and can make everyday activities that require lifting your arms—including getting dressed, reaching overhead or even sleeping—very uncomfortable.”
What causes frozen shoulder?
Jones explains that frozen shoulder occurs when the connective tissue surrounding the shoulder joint becomes thickened, tight and inflamed, limiting range of motion and movement in the area. “Although the exact reason it develops is not fully understood, as it is more common in women ages 40 to 60, it is thought that this could be related to perimenopause/menopause along with other established risk factors like diabetes, thyroid disease and prolonged shoulder immobility,” Jones says.
It’s no surprise that menopause is a key contributing factor to developing frozen shoulder symptoms. “As estrogen declines, there are changes in inflammation levels, collagen and connective tissues become less elastic and healing capacity can slow,” Jones explains. “In our PowerPause program at WIN, we regularly see musculoskeletal concerns—including joint stiffness and frozen shoulder—emerge during this transition. While menopause may not be the sole cause, it can trigger or worsen adhesive capsulitis.”
The 3 frozen shoulder stages
Adhesive capsulitis typically progresses over three phases, Jones says:
- Stage 1: The first phase is the painful freezing phase
- Stage 2: The second is the stiff frozen phase
- Stage 3: The third is the recovery or thawing phase
The entire cycle can last between one to three years in total, Jones reveals. That’s why starting self-care and more intensive treatment options, if recommended by your doctor, early on are so crucial.
6 frozen shoulder symptoms women need to know
The first step to treating frozen shoulder, especially during menopause when you’re more prone to the condition, is recognizing the symptoms. Here’s what Jones says to watch for:
- Persistent shoulder pain, often at night
- Gradual loss of motion
- Difficulty moving the shoulder, including when reaching, lifting or rotating the arm
- Trouble reaching behind your back, such as when fastening a bra
- Avoiding certain movements due to shoulder discomfort
- Sleep disruptions as a result of shoulder pain
Worth noting: Some women may delay seeking care, Jones points out. “This is because women will often assume it’s just ‘normal aging’ or overuse.”
Frozen shoulder self-care remedies
“At-home care is important, especially early on,” Jones reiterates. Her recommendations:
Try frozen shoulder exercises
Make time for targeted, gentle stretching daily. Jones says a couple helpful exercises for patients with frozen shoulder include:
- Pendulum swings: Lean forward and let the affected arm hang, gently swinging it in small circles for one to two minutes about two to three times per day.
- Wall walks: Standing arms-length away from a wall, use your fingertips to slowly “walk” your arm up a wall, stopping if it becomes too painful.
The key is consistency without pushing through sharp pain, Jones says.
Use a combo of heat and ice therapy
“Heat the area [with a warm compress or heating pad] for about 10 to 15 minutes before stretching to loosen the tissue,” Jones says. “Then ice the area after the activity if there’s inflammation.” Do this by applying an ice pack or cold compress to the outer shoulder for about 10 to 15 minutes.
Consider anti-inflammatory drugs
When frozen shoulder symptoms flare up, you can reach for NSAIDs such as Advil or Aleve to help ease the ache (just be sure to check with your provider or pharmacist first if you have ulcers, kidney disease or take blood thinners). You can also practice habits that dial down inflammation naturally. “This includes making sure you’re well hydrated and eating [anti-inflammatory] foods like fatty fish, leafy greens, berries and turmeric,” Jones says, noting that these are not a substitute for medical evaluation or physical therapy, especially if the symptoms persist
Be mindful of your sleep position
To minimize pain and stiffness, try to avoid sleeping directly on the affected shoulder. “You may want to use a pillow to support your arm so it’s away from your body,” Jones suggests.
What to do if home remedies aren’t enough
“If [frozen shoulder] symptoms persist and at-home remedies aren’t working, I strongly recommend physical therapy [PT],” Jones says, noting that PT is a cornerstone of recovery. “You may also want to ask your healthcare provider about corticosteroid injections, as those can reduce inflammation and improve mobility.”
In rare, severe cases, Jones says manipulation under anesthesia or minor surgical intervention can help. But in general, early evaluation helps prevent prolonged stiffness.
The bottom line: Relief is close at hand
Don’t ignore persistent shoulder pain or write it off as “just aging.” “If your mobility is decreasing or pain is lingering, early intervention makes a real difference,” Jones says. That can mean scheduling a physical exam with your doctor, trying the self-care remedies above and discussing more intensive frozen shoulder treatment options if needed.
“The most important thing I want women to know is: You are not imagining this—and you don’t have to just live with it,” she adds. “With the right support, most women can restore function, reduce pain and get back to their normal activities. Taking care of yourself is key.”
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