A gentle note:
This blog is based on my personal experience and what has been helping me on my own healing journey. It’s not meant to replace medical advice. Every body is different — please listen to yours and seek professional guidance when needed.
I own a Health store.
I eat well, move my body, and I genuinely care about my health.
I am the youngest in my family and have witnessed my mom and my sister go through menopause very differently. Their health has also been affected very differently. I guess it depends a lot on the foundation of your health before you hit menopause.
For me — I developed frozen shoulder.
This experience humbled me in ways I didn’t expect. It reminded me that sometimes, even when we do everything “right,” our bodies go through transitions we can’t fully control. Especially during menopause.
Frozen shoulder is one of those conditions that affects women disproportionately — and yet, it’s rarely talked about in the context of hormones and estrogen.
What Is Frozen Shoulder (Adhesive Capsulitis)?
Frozen shoulder (also called adhesive capsulitis) is a condition where the shoulder joint gradually becomes painful, stiff, and restricted in movement.
In most cases, it doesn’t start with an injury. Instead, the shoulder slowly tightens over time, making everyday movements — reaching, dressing, sleeping — increasingly difficult.
It can feel confusing and frustrating, especially when there’s no clear “cause” to point to.
For me, I remember it started as a pain I could pinpoint to an exact location. I kept wondering why I was in pain — maybe too much weight lifting, maybe sleeping on it too much.
The 3 Stages of Frozen Shoulder Explained
Once I was diagnosed, I did some research. To my surprise, there are actually stages to it. Frozen shoulder doesn’t happen all at once. It moves through stages:
1. Freezing stage
No one ever told me this stage existed — and the pain was just awful. I believe I am at the end of this stage right now because the pain is reducing. Or maybe it’s because I am doing everything I can to make myself feel better, and this stage has moved into the next.
In the freezing stage, pain begins and gradually increases. Movement becomes uncomfortable, and night pain can be unbearable. The shoulder slowly starts losing range of motion.
2. Frozen stage
Pain may ease slightly, but stiffness is pronounced. The shoulder feels “stuck,” and simple daily tasks become challenging.
3. Thawing stage
Movement slowly returns. Recovery happens gradually and requires patience — this stage can take months.
The key thing to know: frozen shoulder does resolve, but it does not like to be rushed. This is what I’ve been told by my internet experts. Let’s see. While writing this blog, I am just at the beginning of the journey.
Why Frozen Shoulder Is Common During Menopause
Estrogen plays a crucial role in keeping our joints, tendons, fascia, and connective tissues supple and well-lubricated.
During perimenopause and menopause:
- Estrogen levels decline
- Collagen quality changes
- Inflammation increases
- Tissue recovery slows
The shoulder joint is particularly vulnerable to these changes. This is why frozen shoulder is significantly more common in women between their 40s and 60s.
Understanding this helped me stop blaming my body — and start supporting it instead.
How I’m Managing Frozen Shoulder During Menopause
This is not about quick fixes. It’s about working with my body during this phase of life.
Gentle, consistent movement (at-home exercises)
No forcing. No aggressive stretching. Small, daily movements to keep the joint mobile without triggering pain.
Let me share some exercises with you — a few YouTube experts that I am religiously following every day. I’ve been told by women who have gone through this that many do physiotherapy at hospitals. I am trying it at home first and will see if I need professional help later.
Right now, the exercises I’m doing are suitable for when the pain is really bad — the first stage, the freezing stage.
Rotator Cuff Strain Rehabilitation Exercises
YouTube video: https://youtu.be/y-Lf7Oyru4k
I am also using a wonderful ice shoulder pack every day, and it has really helped with inflammation. I truly appreciate the inventors of these products. I got mine from Amazon and will put the link here for anyone who needs it — it’s an amazing product.
https://amzn.eu/d/bWuOwQa
https://amzn.eu/d/i4o8Qep
I have not stopped working out. I still try my best to remain active and not let this affect my quality of life too much. Sometimes I do get frustrated and wish it would just go away. But most days, the pain seems to be getting less and less. There are occasional flare-ups, but I’m learning what to do when that happens.
Nutritional Support for Frozen Shoulder and Menopause
(No synthetic hormones) I focus on nutrients that support muscles, joints, and connective tissue.
- Sunwarrior collagen with coconut water daily
- Three collagen tablets a day on top of that
- Curcumin capsules with Boswellia for pain (three times a day)
- Omega-3
Estrogen-supporting supplements:
- Siberian rhubarb extract (Metagenics Estrovera)
- O-Lift by Metagenics (contains Rehmannia root extract — very helpful for menopause)
- Estradiol cream applied directly to the shoulder to boost estrogen locally
- Magnesium to help muscles relax and improve sleep
Hormones, Menopause, and Joint Health
Instead of isolating the shoulder as “just a joint problem,” I look at the bigger picture — menopause, sleep, stress, and nervous system regulation.
Mindset, Healing Time, and Recovery Expectations
Frozen shoulder teaches you to slow down. I am trying to slow down. Healing happens in its own time, and fear or frustration only adds more tension to the body — my new mantra.
What Frozen Shoulder Has Taught Me During Menopause
Frozen shoulder isn’t a personal failure — and neither is anything else that comes up during this phase of life. Your body, mind, and spirit are all going through change. Be kind to yourself. Don’t rush into suppressing symptoms. Take a step back and observe.
It’s not something you caused by doing things wrong. It just needs a little attention.
For many women, this is part of a hormonal transition that deserves more compassion and understanding.
Owning a health store didn’t make me immune — but it did give me the tools to respond with awareness instead of panic. I’m not panicking or heading straight for surgery. I’m giving myself time to see how this unfolds. If it works out, great. Either way, I’ve learned something on this journey.
And that, in itself, is a form of healing.