How to Exercise with Frozen Shoulder? Should You Push Through the Pain?

Some say exercising helps with frozen shoulder, but they end up feeling worse. Others avoid exercise out of fear of pain, leading to joint stiffness. So, what’s the right approach for managing frozen shoulder? Should you exercise or rest?

Frozen shoulder, also known as adhesive capsulitis, is a chronic inflammatory condition affecting the shoulder joint capsule and surrounding ligaments, tendons, and bursae. It is characterized by shoulder pain and restricted movement. This self-limiting condition often involves a long course of pain, worsens at night, and is sensitive to cold, significantly impacting daily life and mental well-being.

The Role of Exercise in Frozen Shoulder

Exercise plays a crucial role in managing frozen shoulder. It helps improve adhesions in the shoulder joint, prevent functional impairment, promote blood circulation, relieve muscle spasms, and reduce pain. It also prevents muscle atrophy and preserves mobility.

How Should You Exercise?

Adjust Exercise Intensity by Stages

Frozen shoulder progresses through three stages, each requiring different goals and exercise approaches:

Acute Phase (Pain Phase): Focus on pain relief and maintaining basic movement. Avoid large or forceful motions.

Frozen Phase (Stiffness Phase): Gradually increase the range of motion to reduce joint stiffness.

Recovery Phase: Emphasize restoring full function with moderate intensity, but avoid vigorous activities.

Basic Principles of Exercise

Start Slow and Progress Gradually: Begin with small movements and gradually increase the range of motion. Avoid overdoing it in a single session, as it may worsen the pain.

Pain Control Principle: Mild soreness is acceptable, but avoid severe pain. If discomfort becomes significant, stop immediately and reduce exercise intensity. Forcing movement during intense pain can exacerbate inflammation and adhesions.

Incorporate Heat Therapy or Physiotherapy: Use heat packs (15–20 minutes) before and after exercises to relax the shoulder, reduce inflammation, and enhance the effectiveness of the workout.

Key Takeaway

The key to managing frozen shoulder lies in scientific and moderate exercise, not “pushing through the pain.” With gradual rehabilitation and proper care, you can restore shoulder mobility and function over time.