The "Tight Sleeve": Your shoulder has a lining that has become too tight. It's like wearing a jacket that is three sizes too small.
Not Your Fault: You didn't do anything wrong. It just happens sometimes, especially if you have diabetes or recently had surgery.
Stage 1: Freezing
The shoulder capsule begins to thicken and tighten. Pain increases, and range of motion starts to decrease. This stage can last from 6 weeks to 9 months.
1. Does this feel like you?
The "Zinger": Sharp, lightning pain when you move the wrong way.
The Night Ache: It hurts the most when you are trying to sleep.
The Wall: Your arm just stops moving, no matter how hard you try.
The Frustration: Putting on a coat or a bra feels impossible.
Who is most at risk?
Diabetes: Affects 10-20% of diabetics. High blood sugar can affect collagen stiffness.
Thyroid: Both overactive and underactive thyroid conditions are linked to frozen shoulder.
Age & Gender: It is most common in women between 40 and 60 years old.
Immobility: Recent surgery, fracture, or stroke that kept the arm still for a long period.
2. How to feel better right now
Best Sleep: Prop your "bad" arm up with pillows so it doesn't fall forward or back at night.
Heat or Ice: Use Heat for the stiff ache. Use Ice after a "zinger" to calm the nerve.
Gentle Movement: Let your arm hang like a clock pendulum and swing it in tiny circles.
Stop Testing: Stop trying to "force" the arm to move. It only makes the inflammation worse.
3. Your Roadmap (The 3 Stages)
Stage 1 (Pain): It hurts a lot and starts getting stiff. Focus: Rest.
Stage 2 (Stiff): Pain gets slightly better, but the arm is "stuck." Focus: Maintenance.
Stage 3 (Thaw): The arm slowly starts to move again. Focus: Gentle stretching.
4. Living with one arm
Dressing: Always put your bad arm in the sleeve first. When taking clothes off, take the bad arm out last.
Personal Care: Lower your head to your hand to wash your hair, rather than reaching up.
Working: Set up your mouse and keyboard close to your body so you don't have to reach out.
Professional Treatment Options
Physiotherapy: Hands-on mobilization to gently stretch the capsule and guided exercises to maintain movement.
Steroid Injection: A powerful anti-inflammatory that can provide significant pain relief, especially in the "Freezing" stage.
Hydrodilatation: A procedure where fluid is injected into the joint to stretch the capsule from the inside.
5. Questions for your Doctor
"How can I sleep better tonight?"
"What specific exercises should I avoid right now?"
"Am I a candidate for a cortisone injection to help the pain?"