Massage Therapy Helps Perimenopausal Frozen Shoulder Relief

“I am just 50 and have developed what is for me, the worst perimenopause symptom so far – frozen shoulder!” Ouch! I don’t know this woman personally, but we mingle in a menopause community page. I was thrilled that I could offer some advice as a licensed massage therapist. There is little understanding about perimenopause, but there is a great depth of knowledge when it comes to the ways that massage can help soft tissue pain and stuck joints. Let’s dive a bit into “Frozen Shoulder Syndrome” – a shoulder that just locks!

Known medically as Adhesive Capsulitis, this condition shows up most often in women in their 40s to 60s — right in the perimenopausal and menopausal window.  Here’s what’s going on:

• The joint capsule of the shoulder — that stabilizing, stretchy “sleeve” around the ball-and-socket — becomes inflamed, thickened and less pliable. 
• Estrogen receptors exist in connective tissues, and when estrogen levels fall (as happens in mid-life), connective tissue elasticity, blood flow, inflammation regulation and collagen metabolism suffers. 
• The research linking hormone fluctuations and incidents of frozen shoulder is still emerging, but at least one study found women who are not on hormone replacement therapy had about twice the risk of adhesive capsulitis compared with women on HRT (3.95% vs 7.65%) in a cohort of 1,900+ women aged 45-60.
  • We do know that general muscle and joint pain, along with stiffening of the tissues is linked to decline in estrogen as the vascular system shrinks and muscle mass declines.

So: if you’re in that perimenopausal zone, juggling hormonal changes and life pressures AND maybe some joint stiffness — you’re part of a group that deserves awareness. This isn’t about being critical of yourself; it’s about compassionate care.

What Frozen Shoulder Looks and Feels Like

One moment your shoulder is doing its thing, the next you’re struggling to reach behind your back, fasten your bra strap, pick something off a shelf, or simply sleep on your side. The classic progression of frozen shoulder:

• Freezing phase: Pain builds, shoulder starts feeling stiff and movements hurt. 
• Frozen phase: Pain might plateau or even reduce a bit, but stiffness dominates, and range of motion is markedly reduced. The shoulder feels like it can barely move.
• Thawing phase: Slowly, often over many months, the shoulder starts loosening up – but ONLY with taking some action and the right support (hello massage). 

Why This Matters: The Bigger Picture

Your shoulder isn’t an isolated limb part – the body is a connected, complex system. Our brain and body make micro adjustments all the time to keep us balanced and functioning. Reduce function in one body part and increase demand in another – then it ripples across anatomy lines. Reduced shoulder mobility can then make simple tasks become awkward, your sleep can get disrupted, posture shifts, you may avoid movement which then perpetuates stiffness…in the shoulder and the neck and the ribcage and so on.

How Massage Therapy Can Be a Supportive Ally

Massage is not a cure-all, but it’s a strong tool in your toolkit! And for many women, it’s the only therapy that has truly helped. Let’s explore why:

What the research says

If you like to go deep into scientific journals and articles, you’ll find many studies that reflect significant reduction in shoulder pain, generally, when massage therapy is applied as a treatment. Specific to frozen shoulder (adhesive capsulitis), additional studies show greater improvements in pain and range of motion in the massage groups vs control. But it isn’t just any massage that helps. (I’ll address that further below).

Why this matters for perimenopausal women

• Given increased risk (or at least increased incidence) of frozen shoulder in the perimenopausal age group, having tools beyond medication, stretching and passive waiting is empowering.
• Massage addresses multiple elements: soft-tissue tension (which often accompanies and perpetuates stiffness), circulation (which supports healing), structural alignment, and the subtle invitation to reduce worry and stress (which always helps the body to be at ease). 
• Which is a reminder that: perimenopause often comes with stress, sleep disruptions, mood fluctuations. Massage has well-documented effects on relaxation, stress reduction and overall wellbeing — which may indirectly support better movement, less guarding, and better tissue response.

How Massage Therapy Can Help — The Practical “Mechanics”

Here are specific ways massage supports frozen shoulder recovery:

• Pain reduction & muscle relaxation: By reducing tension in the muscles around the shoulder (deltoid, subscapularis for example), you reduce secondary pain that may be limiting motion. 
• Improved circulation & tissue health: Massage increases local blood flow, which supplies nutrients and removes waste.
• Breaking down adhesions / improving mobility: In the context of adhesive capsulitis, manual therapies (like deep transverse friction) target the stiffened capsule or adhesions and help improve range of motion. 
• Supporting movement & “unlocking” stiffness earlier: Because the shoulder’s freezing process can lead to protective guarding and avoidance of movement, massage may help you feel more comfortable moving the joint — which is crucial because motion is part of the treatment. 
• Holistic wellness support: As perimenopausal women often deal with multiple changes, massage contributes to overall wellbeing which helps you engage with other therapeutic aspects (exercise, stretching, play) rather than just “tolerating” the pain.

What to Ask or Look for in a Massage Therapist

• A therapist who understands shoulder mechanics (glenohumeral joint, scapula, anatomy) and ideally has experience with frozen shoulder or adhesive capsulitis.
• Someone comfortable working with you on mobilization, and releasing – not just forcing a tissue into submission!
• They should coordinate (or at least be aware of) your broader treatment plan: are you doing stretching/exercise? Are you under a doctor or physical therapist’s care? Massage is one part of the story.
• They should have an ability to offer tailored session and make adjustments both in the moment, and in your treatment plan. 
• Communication: you should feel comfortable telling the therapist what feels good, what hurts, where you have limitations, and asking for guidance about self-care between sessions.

Let’s Recover Together

1. Acknowledge the phase — early intervention matters but help at any time can be a game-changer.
2. Find your massage therapist ally (Boundless can help you here!) — book in, let them know you’re dealing with shoulder stiffness/pain, and that you’d like them to partner with you in improving mobility, pain and function.
3. Keep moving gently — alongside massage, still move gently. Even if pain limits you, small consistent movement beats immobilization.  
4. Use massage as part of the rhythm — for example: after a massage session, you may feel “lighter” or more able to move, so use that window to do your stretches or functional work. Between sessions, track how you feel – are you moving more easily, less guarded?
5. Support your hormones & connective tissue — while massage is fantastic, remember that perimenopause may be contributing to the issue via connective tissue changes, collagen metabolism shifts, and inflammation changes. The body is shifting; you’re adapting. 
6. Be patient and kind — frozen shoulder can take many months to resolve (often 6 months to 2 years). The goal: gradual improvement, more movement, less pain, more life.
7. Mind the whole-body side of this — stress, sleep, posture, nutrition, and movement habits matter. Massage helps the “soft” side of things (tension, circulation, mobility), but your life habits support or hinder recovery in a broader connection.

Your shoulder may be yet another unwelcome symptom of perimenopause. The good news: you don’t have to just endure it. Your shoulder can move again; your body can adapt; you can engage with tools that support you.

Massage therapy is not a magic wand: it won’t replace stretching, exercise, proper diagnosis or addressing hormonal shifts. But it does offer meaningful support — especially when tailored, consistent, and integrated.

So, book that massage therapy session at Boundless Body and Wellness in Arvada, CO. Stay curious about how your body is changing rather than judging it. And honor the fact that this is all part of a bigger story of transition, resilience and transformation. Your shoulder isn’t frozen for life — it’s simply on pause!