Perimenopause has thrown a lot at me—night wakings, hot flashes, mood swings, brain fog, forgetfulness, weight gain—you name it. The good news? I’ve been able to significantly reduce (and even eliminate!) most of these symptoms through food, exercise, and supplements. No meds. No HRT. (Although, let’s be real—there’s absolutely nothing wrong with HRT if it works for you!)
But there’s one stubborn symptom that showed up about a year ago and refuses to leave: Frozen Shoulder. Or if we’re getting technical—adhesive capsulitis.
What Even Is Frozen Shoulder?
Frozen shoulder is surprisingly common during perimenopause and menopause. And honestly? It feels a lot like what I used to call “mommy shoulder.” You know when your kids were little, and you’d constantly twist and reach behind you in the car—grabbing snacks, pacifiers, or a tiny hand to calm them down? That ache in your shoulder? Yep. That’s the vibe.
Now, here’s the hormonal twist: as we move through perimenopause, estrogen starts to drop. And estrogen plays a big role in keeping inflammation in check. So when it declines, inflammation ramps up.
If you had some old shoulder damage from your “mommy days” (or from sports, working out, or some forgotten injury in your 20s), estrogen may have been helping keep that inflammation under control. But now? Not so much. And boom—your shoulder flares up.
Why It Gets Worse Before It Gets Better
Here’s the tricky part: when your shoulder starts to hurt, you naturally stop using it as much. But less movement causes it to stiffen up even more, making it hurt worse… and now you’re stuck in a frustrating loop.
So, What Can You Do?
Let’s break that cycle. Here’s a simple, doable approach that’s helped me manage:
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Eat anti-inflammatory foods. Your body needs all the support it can get with lower estrogen levels.
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Add anti-inflammatory helpers. Think ibuprofen or supplements like curcumin phytosome—they can reduce swelling and help you move a little more comfortably.
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Stretch it out—gently. No jerky movements. Nice and slow. Aim to move and stretch that shoulder regularly to help lubricate the joint.
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Still hurting after a couple of months? A physical therapist can work wonders. They’ll guide you through specific exercises to relieve pain and improve mobility.
Real Talk: It’s a Long Game
Even after following this routine for a year (okay, okay—I could stretch more often), I still have days where my shoulder flares up, especially during upper body workouts. It’s not a dealbreaker—I can still exercise and live my life—but yeah, it can be annoying.
The silver lining? Frozen shoulder does eventually go away—it just takes time. And here’s a bonus: after menopause, our estrogen receptors actually become more sensitive. So even those lower levels of estrogen can be used more efficiently, which means less inflammation down the line.
So hang in there. You’re not alone, and you will get through this.
Stay strong, friends 💪💜