Frozen Shoulder in Peri-Menopause: What You Need to Know

Frozen shoulder can feel like it comes out of nowhere. One day you can’t reach behind you to unhook your bra, pull a shirt over your head without wincing, or get that cup off the top shelf without feeling like your shoulder is stuck. It feels random, but it’s not. If you’re in peri-menopause, frozen shoulder is surprisingly common. The shift in hormones (especially the drop in estrogen) makes our bodies more prone to inflammation, and for some women, it shows up right here — in the shoulder joint.

Why Does Frozen Shoulder Happen?

Here’s the thing: doctors don’t know exactly why frozen shoulder happens. What we do know is that the capsule of tissue around your shoulder joint gets inflamed, thickens, and tightens up — and suddenly your range of motion is gone.

It doesn’t always come from an injury. Sometimes it just appears out of nowhere. But there are a few clear risk factors:

• It’s most common in women between 40–60.

• Peri- and post-menopause raise your risk, likely because lower estrogen affects inflammation and connective tissue.

• Conditions like diabetes or thyroid disease also make it more likely.

• Occasionally it follows surgery or injury, when pain causes you to stop moving your shoulder as much.

So when we say “for some reason,” what we really mean is: the exact trigger isn’t always clear, but the pattern is — frozen shoulder loves to show up when estrogen levels dip and tissues become less elastic and more reactive.

What Can You Do About It?

Medical & Hormonal Support

• Anti-inflammatory lifestyle: Cut back on sugar and highly processed foods that trigger an inflamoatory response, add in omega-3s (salmon, chia, flax, walnuts), and keep stress and sleep in check. (Easy right?!)

• Supplements worth asking about: Vitamin D, magnesium, and omega-3s all support joint and tissue health.

• Talk with your doctor about HRT: For some women, hormone replacement therapy helps with the underlying inflammation.

Physical Therapy (PT)

Frozen shoulder moves through three stages:

1. Freezing: Painful and stiffening.

2. Frozen: Less pain but very limited movement.

3. Thawing: Slowly regaining motion.

A PT is important in stages 1 and 2. They’ll focus on pain management (perhaps using heat, gentle mobility, soft tissue work), followed by stretching, joint mobilization, and eventually strength as the shoulder loosens up.

Where I Come In as Your Trainer

If you come to me with frozen shoulder, the first thing I’ll ask is: Have you seen a physical therapist? Remember a PT is essential for managing the painful early stages, and I won’t push that joint until you’ve had the right care.

Here’s what you can expect from me:

• If you’re still in pain (Stage 1/early Stage 2): I’ll keep you moving with workouts that focus on your lower body, core, and overall strength — while avoiding movements that aggravate your shoulder. We’ll stay away from painful ranges so we don’t add more inflammation.

• Once your PT clears you (late Stage 2/Stage 3): This is where I step in more directly. With assisted stretching, stability drills, and smart strength training, I’ll help you rebuild shoulder motion, strength, and confidence.

• The big picture: Even if one shoulder is “out of commission” for a while, you don’t have to stop training. We’ll keep the rest of your body strong and ready, and then carefully bring the shoulder back into the mix when it’s safe.

The Good News

Frozen shoulder is frustrating, but it’s temporary! (Or can be) With the right mix of medical care, Pysical Therapy and smart training, you will get through it. My role is to keep you active and strong while respecting your healing shoulder — and then guide you back to full strength once you’re cleared to move again.