Frozen Shoulder & Adhesive Capsulitis Relief: Hot/Cold Therapy That Stays Put

If you searched for “frozen shoulder pain relief,” “adhesive capsulitis treatment at home,” or “ice pack for shoulder pain at night,” you’re in the right place.

Frozen shoulder can make simple things—reaching into a cabinet, putting on a jacket, sleeping on your side—feel impossible. The pain often worsens at night, the joint gets stiffer over time, and it can take months (sometimes years) to fully thaw.  

The good news: smart, consistent hot/cold therapy plus gentle movement can be a powerful way to ease pain, protect your range of motion, and support the long recovery journey—especially when your ice pack actually stays put.

This guide breaks down how to use cold therapy, heat therapy, and a wearable hot/cold pack like HurtSkurt® to calm frozen shoulder pain and stiffness at home.

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Frozen shoulder (also called adhesive capsulitis) happens when the capsule around your shoulder joint thickens and tightens. That “capsule” is like a sleeve of connective tissue that normally lets the ball-and-socket move freely. When it tightens, movement becomes painful and stiff.  

1. Freezing stage

• Shoulder pain builds over weeks to months.

• Pain often worsens at night and when you move the arm.

• Range of motion slowly shrinks.  

2. Frozen stage

• Pain may ease, but stiffness is intense.

• Reaching overhead, behind your back, or across your body becomes very difficult.  

3. Thawing stage

• Range of motion slowly returns.

• The whole process can take 1–3 years for many people.  

Risk goes up if your shoulder has been immobilized (like after surgery or a fracture) and in people with certain conditions such as diabetes or thyroid disease.  

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Common frozen shoulder symptoms include:

• Deep, dull aching in the shoulder

• Sharp pinches when you reach up, behind you, or across your body

• Stiffness that makes it hard to lift your arm or reach your back pocket

• Pain that’s often worse at night and when you lie on the sore side  

At night, your shoulder joint isn’t moving much, so inflammation and joint pressure can build. Many people describe it as their shoulder “throbbing” once they finally lie down. Hot/cold therapy can help break that cycle by calming inflammation and relaxing the stiff capsule before bed.  

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There’s no single rule that fits every frozen shoulder, but these general principles are widely used in orthopedic and sports medicine care:  

When to use cold therapy (ice pack for injury)

• Pain is flaring, especially after activity or a long day

• The shoulder feels hot, throbbing, or inflamed

• You’re trying to calm pain before bed

• Narrows blood vessels and helps reduce inflammation

• Numbs pain signals

• Can make it easier to fall asleep when pain is spiking

Typical timing: 15–20 minutes per session, up to a few times per day, with a barrier between your skin and the cold pack.  

Heat is usually more helpful for:

• Stiffness, especially in the frozen and thawing stages

• Warming up the shoulder before stretching or physical therapy

• Chronic aching without obvious swelling

Heat therapy:

• Boosts blood flow

• Helps loosen tight muscles and the capsule

• Makes stretching more comfortable and effective  

Most orthopedic sources agree on a simple rule:

• Use cold therapy when pain is sharper or more inflamed.

• Use heat therapy when stiffness dominates and swelling is minimal.

• For many people, a combo of heat before movement and cold afterward works best.  

Always follow your clinician’s specific instructions—they may emphasize more stretching, more heat, or more ice depending on your stage.

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The shoulder is notoriously hard to ice: most ice packs slide off, don’t wrap well around the joint, or force you to lie still and hold them in place. That’s why the Large HurtSkurt® + SkurtStrap™ combo is ideal here.  

• Size: Large HurtSkurt® for full coverage over the shoulder and upper arm

• Accessory: SkurtStrap™ to secure the sleeve around your torso

• Goal: Hands-free hot/cold therapy with light compression

1. Chill the sleeve

• Lay your Large HurtSkurt® flat in the freezer for at least 2 hours.

• Keep one dedicated “shoulder” sleeve in the freezer so it’s always ready.

2. Position the sleeve

• Sit or stand tall.

• Drape the cold HurtSkurt® over the painful shoulder so the gel area covers the top and front of the joint (where most frozen shoulder pain lives).

• Let part of the sleeve wrap slightly down the upper arm.

3. Anchor with SkurtStrap™

• Thread the SkurtStrap™ through the sleeve.

• Wrap it around your chest and back to secure the sleeve over the shoulder—like a cross-body sling that hugs the joint.  

• Adjust until it feels snug but not constricting.

4. Timing

• Use cold therapy for 15–20 minutes at a time, 2–3× per day.

• A common pattern: after work, before bed, and after any heavier use of the arm.  

1. Warm the sleeve

• Follow the product’s microwave instructions in short bursts until the sleeve is warm—not scorching.

• Always test the temperature with your hand first.

2. Set up like a wearable heating pad

• Place the warmed HurtSkurt® over the stiff shoulder with the SkurtStrap™ securing it like above.

• Aim for 10–15 minutes of warmth before stretching or physical therapy exercises.  

3. Follow immediately with motion

• While the shoulder is warm, perform your prescribed frozen-shoulder stretches or gentle range-of-motion drills.

• Use slow, controlled movement—stretch to tension but not sharp pain.  

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Always follow your doctor or physical therapist’s plan first. Here’s an example of how someone might use a hot/cold pack for frozen shoulder (like HurtSkurt®) as part of a day:  

Morning: Loosen the stiffness

• Take a warm shower or use gentle heat therapy on the shoulder for 10–15 minutes.

• Do a short set of stretching or pendulum exercises right afterward (as recommended by your PT).

Midday: Keep things from locking up

• Avoid keeping the shoulder perfectly still all day—frozen shoulders hate total rest.

• Sprinkle in light movement breaks: supported arm raises, gentle table slides, or wall walks within your tolerated range.

Evening / Post-activity: Calm the pain

• If the shoulder is throbbing or irritated after your day or after PT, use cold therapy with your HurtSkurt® for 15–20 minutes.

• Keep the shoulder supported (recline slightly, support the arm with pillows).

Before bed: Prep for better sleep

• Many people find a brief heat session, followed by very gentle stretching and then short cold therapy right before bed, helps them fall asleep more comfortably.  

• Experiment with what your body likes: some frozen shoulders love warm; others respond better to cold.

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Hot/cold therapy is powerful, but it’s not a replacement for proper evaluation. Get checked by a clinician if you notice:

• You can’t lift your arm to shoulder height or reach behind your back

• Pain is intense, worsening, or waking you every night

• Shoulder stiffness is getting worse for months with no improvement

• You recently had surgery, diabetes, or a thyroid condition and shoulder pain/stiffness is building fast  

A doctor or PT can confirm that it really is frozen shoulder (and not a rotator cuff tear or other issue) and give you a specific stretching and strengthening plan.

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Old-school shoulder icing usually means:

• Balancing a slippery ice bag on your shoulder

• Wrapping yourself in towels, tape, or ace bandages

• Sitting perfectly still so it doesn’t fall off

A wearable hot/cold sleeve like HurtSkurt® changes that:  

• 360° coverage around the shoulder, upper arm, and capsule

• Built-in compression to support the joint while you move

• Hands-free recovery—walk around, read, work at a desk, or relax on the couch

• Dual therapy: one product for both cold therapy and heat therapy for shoulder pain

• Better consistency: when it’s easy and comfortable, you’re far more likely to stick with your routine

For frozen shoulder, consistency over months is everything—and convenience matters.

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Frozen shoulder and adhesive capsulitis can be a long road. But with the right tools, you can reduce pain, protect your range of motion, and keep daily life moving:

• Use cold therapy (ice pack for injury) when pain flares or throbs.

• Use heat therapy when stiffness is the main issue, especially before stretching.

• Pair both with a wearable hot/cold pack like HurtSkurt® (Large + SkurtStrap™) so the therapy actually stays put on your shoulder.

• Stick with gentle, consistent motion within your comfort zone, guided by your provider.

When you’re ready to upgrade your frozen shoulder recovery, slide on a HurtSkurt® instead of wrestling with old-school ice packs—

Drop the ice, Skurt the hurt, and let your shoulder finally start to thaw.