The condition is painful, limiting, and often mistaken for normal.

Known medically as adhesive capsulitis, frozen shoulder is a condition in which your shoulder becomes painful, stiff, and tough to move over time. 

“Frozen shoulder occurs when the connective tissue around the shoulder joint thickens and tightens, which results in limited movement,” said Rachael Jones, a family nurse practitioner and senior vice president of clinical client strategy at the fertility and family well-being company WIN. “It can feel like the shoulder is ‘locking up,’ which can make daily tasks such as getting dressed, reaching overhead, lifting your arm, or even sleeping feel incredibly uncomfortable.”

The condition can look different from person to person, but there are some telltale signs to watch for.

Frozen shoulder doesn’t happen all at once. It actually develops through three phases. 

“The first is a freezing phase, when pain increases,” Jones said. “The second is a frozen phase, when stiffness becomes more pronounced, and the third is a thawing phase, when recovery begins.”

She noted that the full cycle typically lasts between one and two years, which is part of why catching it early makes a difference.

Some people are more likely than others to experience frozen shoulder. And while men are more prone to some shoulder injuries linked to physical wear and tear, frozen shoulder doesn’t follow that pattern. It’s actually women who bear the greater burden.

“It is most common in adults between 40 and 60, especially women over 50, as well as people undergoing hormonal shifts or metabolic conditions,” Jones said. “Frozen shoulder seems to be more common in women in this age group because it often coincides with perimenopause and menopause, as hormonal changes may increase the likelihood of musculoskeletal issues. Women may also experience a more gradual onset, sometimes assuming it is just normal aging or overuse, which can delay care.”

She broke down the role that menopause can play in the development of frozen shoulder. 

“As estrogen declines, inflammation levels can change, collagen and connective tissues become less elastic, and the body’s healing capacity may slow. Musculoskeletal concerns ― including joint stiffness and frozen shoulder ― are regularly experienced during this transition. While menopause may not be the sole cause, it can trigger or worsen frozen shoulder.”

The good news is that frozen shoulder is treatable, and there’s quite a bit you can do, both at home and with professional support.

“Treatment for frozen shoulder can include physical therapy, which is a cornerstone of recovery, anti-inflammatory medications, and in some cases, corticosteroid injections,” Jones said.

“At home, practical strategies to treat frozen shoulder include daily gentle stretching such as pendulum swings and wall walks, using heat before stretching to loosen tissue, applying ice after activity if there is inflammation, and staying hydrated.”

Other strategies she listed include adjusting your sleep position so as “to avoid lying directly on the affected shoulder” and eating anti-inflammatory foods like fatty fish, leafy greens, berries, and turmeric.

She also highlighted the importance of not waiting: “Early evaluation is important because it can help prevent prolonged stiffness.”

With the right support, those afflicted with frozen shoulder can reduce pain, increase shoulder function and return to their regular activities. Jones urged women in particular to resist any urge to simply endure shoulder pain as an inevitable part of getting older.

“Women should not ignore shoulder pain as ‘just aging,’” she said. “If pain is lingering or mobility is decreasing, early intervention can make a difference.”

This article originally appeared on HuffPost.