Waking up to a sudden, sharp pain in your shoulder or struggling to put on a coat because you can’t lift your arm comfortably might suggest you have a frozen shoulder.
For those over 40, it’s worth considering that perimenopause could play a role. Studies show that women are four times more likely to develop frozen shoulders than men, particularly those in their 40s and 50s, who are more affected by hormonal changes.
At 46, Jennifer woke up one morning with intense shoulder pain, initially thinking it was due to an awkward sleeping position. However, as days went by without any relief, she realized that even simple tasks, like reaching for a cup of coffee, became increasingly difficult.
“I felt like something was wrong, but I had no idea that frozen shoulder—something I had only heard about in passing—was the issue,” she told HELLO!.
What is a Frozen Shoulder?
Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by pain and stiffness in the shoulder joint. The shoulder joint is surrounded by a capsule of connective tissue containing ligaments that hold the bones together. In a frozen shoulder, this capsule becomes inflamed, thickens, and tightens, restricting movement and causing pain. The condition typically progresses through three stages:
- Freezing Stage: Gradual onset of pain with any shoulder movement, with a limited range of motion. This stage can last for 2 to 9 months.
- Frozen Stage: Pain may lessen, but stiffness increases, making it harder to use the shoulder. This stage typically lasts 4 to 12 months.
- Thawing Stage: Gradual return of motion. This stage can take 1 to 3 years without treatment.
The Perimenopause Connection
While the exact cause of frozen shoulder isn’t always clear, it’s more common in people over 40, women, and individuals with diabetes. Research indicates that perimenopausal women are more susceptible to frozen shoulders than other demographics. Although there’s no direct evidence that menopause directly causes a frozen shoulder, hormonal changes during this period can contribute to the condition and other musculoskeletal issues.
During perimenopause, estrogen levels fluctuate and eventually decline. Estrogen plays a vital role in joint health, including promoting the production of synovial fluid, which lubricates and cushions the joints. Lower estrogen levels can reduce synovial fluid, increasing friction and the risk of joint problems like a frozen shoulder.
Other menopause-related symptoms, such as poor sleep, fatigue, and depression, may also indirectly contribute to joint pain and stiffness.
Easing Frozen Shoulder
Whether related to perimenopause or other factors, several strategies can help ease the pain and stiffness of a frozen shoulder:
- Pain Relief: Over-the-counter pain relievers like paracetamol or NSAIDs (such as ibuprofen) can help manage pain. Stronger painkillers or steroid injections may be prescribed for more severe pain.
- Physical Therapy: A physiotherapist can design a program of stretching and strengthening exercises to improve mobility and posture. Physical therapy typically lasts for at least 6 weeks, with the number of sessions adjusted based on progress.
- Home Exercises: Gentle shoulder exercises are crucial for regaining movement. However, avoid strenuous exercises or gym equipment that could worsen the pain.
- Heat Therapy: Applying a heat pack or hot water bottle wrapped in a towel to the shoulder for up to 20 minutes can help ease pain.
- Medical Treatments: In some cases, joint injections or surgery may be recommended if other treatments are ineffective.
Seeking Professional Help
Consulting a healthcare professional is essential if you experience persistent shoulder pain and stiffness. A doctor can diagnose the condition and recommend appropriate treatments. Early intervention can reduce the severity and duration of symptoms.
Don’t let a frozen shoulder keep you on ice. With the right strategies and support, you can thaw out your shoulder and reclaim your range of motion.
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