Shoulder Pain & Frozen Shoulder Physiotherapy
Whether it's a sharp pain when you lift your arm, a deep ache that won't settle, or a stiff shoulder that's not moving as it used to - shoulder injuries can make even the simplest daily tasks difficult. . Our North Shore physio team will find the underlying cause,and help you restore strength, movement, and confidence—so you can get back to doing what you love, pain-free.
ACC ACCREDITED
NO REFERRAL REQUIRED
Does Any of This Sound Familiar?
Sharp pain when you lift your arm above shoulder height
Trouble reaching behind your back or putting on a jacket
Pain that's stopped you training, lifting, or playing sport
A deep ache that's worse at night
Weakness when lifting or carrying
Stiffness that's gradually gotten worse over weeks or months
A clicking or grinding feeling in the joint
Shoulder pain that started after a fall or sudden movement
What's Actually Going On?
The shoulder is the most mobile joint in the body, making it one of the most common areas to develop pain and injury. Unlike the hip, which sits in a deep, stable socket, the shoulder relies on a complex network of muscles, tendons, ligaments, and the shoulder blade (scapula) to provide stability while allowing an exceptional range of movement. When any part of this system becomes overloaded, weak, or injured, it can lead to shoulder pain, weakness, reduced mobility, and difficulty with everyday activities. Our North Shore physiotherapists regularly assess and treat a wide range of shoulder injuries and conditions. Common causes of shoulder pain include rotator cuff injuries, rotator cuff tendinopathy, shoulder impingement, bursitis, shoulder instability, labral injuries, arthritis, and muscle strains. These conditions may develop gradually from repetitive overhead movements, gym training, sport, work demands, or age-related changes, or they may occur suddenly following trauma. One of the most overlooked contributors to ongoing shoulder pain is the way the shoulder blade (scapula) moves. The scapula provides the foundation for healthy shoulder function, and if it isn't moving efficiently or providing a stable base, the rotator cuff and surrounding muscles are forced to work much harder. This can contribute to pain, reduced strength, recurring injuries, and slower recovery. At The Physio Co, analysing scapular movement and shoulder mechanics is a key part of our assessment. We look beyond the painful area to identify movement patterns, muscle imbalances, and technique issues that may be driving your symptoms. By retraining scapular control and optimising shoulder mechanics, we aim to treat the underlying cause of your pain—not just the symptoms. Whether you're struggling with a sports injury, shoulder pain from the gym, discomfort at work, or persistent pain that's limiting your daily activities, our experienced North Shore physiotherapy team will create an individualised rehabilitation programme to help you recover. Our goal is to reduce pain, restore strength and mobility, improve shoulder function, and get you back to work, sport, and the activities you enjoy with confidence.
Common Causes of Shoulder Pain
Shoulder injuries can develop suddenly or build up gradually. These are some of the most common causes we see at the clinic.
Rotator Cuff Strain or Tear
The rotator cuff is a group of small muscles and tendons that stabilise the shoulder joint. Repetitive overhead activity, sudden heavy lifting, or general wear over time can strain or tear these tissues, leading to pain and weakness.
Shoulder Impingement
This occurs when tendons or bursa become compressed between bones during certain movements, most often when lifting the arm overhead. It's common in swimmers, throwers, and anyone doing repetitive overhead work.
Frozen Shoulder (Adhesive Capsulitis)
The capsule surrounding the shoulder joint becomes thickened and tight, severely restricting movement. It's more common in people aged 40 to 60, and is associated with diabetes, thyroid conditions, and periods of shoulder immobility, though it can also occur with no obvious cause.
Poor Posture & Scapular Control
Rounded shoulders and a forward head posture, often from long hours at a desk, change the mechanics of the shoulder joint and can lead to overload and pain over time.
Trauma or Dislocation
A fall, collision, or sudden wrenching movement can injure the ligaments, labrum, or rotator cuff, or cause the joint to partially or fully dislocate.
Overuse in Sport or Training
Sports involving repetitive overhead motion, such as swimming, volleyball, tennis, or weightlifting, place significant cumulative load on the shoulder and are a common source of injury.
Age-Related Degeneration
As we age, the tendons of the rotator cuff naturally lose some of their strength and elasticity, making them more vulnerable to injury, even from relatively minor movements.
How We Treat Low Back Pain & Sciatica
Everyone's back is different, so we'll build a treatment plan around you: your body, your goals, and your lifestyle.
Assessment & Diagnosis
We start by working out exactly what's going on: whether it's the rotator cuff, scapula mechanics, impingement, or something else. A thorough assessment of your movement, strength, and history means your treatment plan is built around the real cause, not just the symptoms.
Manual Therapy & Joint Mobilisation
Hands-on treatment helps reduce pain and restore movement, particularly important for frozen shoulder, where joint mobilisation can meaningfully speed up recovery through the stiff phase.
Many shoulder injuries are driven by weakness or poor control in the muscles stabilising the joint. We'll build a progressive strength programme specifically targeting the rotator cuff and scapular muscles to restore function and prevent re-injury.
For persistent muscle tension around the shoulder and upper back, dry needling and acupuncture can help reduce pain and improve mobility as part of a broader treatment plan.
We'll look at how you move, lift, and carry yourself day to day, and help you correct patterns that may be contributing to ongoing shoulder strain, so your recovery lasts.
What to Expect at Your Appointment
1. Consultation
We take the time to understand your shoulder pain, your history, and what you want to get back to doing, so we know exactly what we're working with.
3. Treatment
A combination of hands-on therapy and targeted exercises, delivered in our clinic and on-site rehab gym.
2. Personalised Plan
We design a personalised treatment plan based on your assessment findings, whether that's a rotator cuff issue, frozen shoulder, or something else.
4. Ongoing Care
We'll set you up with a home exercise programme and the knowledge to keep your shoulder strong and resilient long after you leave us.
Why Choose The Physio Co?
Based in Wairau Valley, we're Auckland's North Shore physio team.
We find the root cause, not just the symptom. Our evidence-based approach means lasting results, not short-term relief.
On-site rehab gym, so treatment and rehab happen together, in real time.
Our team are athletes and coaches themselves. We know what it means to want your body performing at its best.
Where to Find Us
46a Porana Road, Wairau Valley
Auckland 0627
New Zealand
Monday - Friday: 7am - 7pm
Saturday: By Appointment Only
Sunday: Closed
Shoulder Pain & Frozen Shoulder FAQs
When Should You See a Physio For Shoulder Pain?
Shoulder pain is easy to put off, especially when it starts mildly and only flares up with certain movements. But the earlier it's assessed, the easier it generally is to treat.
You should book an appointment if:
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Your shoulder pain has lasted more than a week or two without improving
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You're losing range of motion, especially reaching overhead or behind your back
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Pain is disturbing your sleep, particularly when lying on the affected side
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You've noticed weakness when lifting or carrying things
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Your shoulder pain started after a fall, collision, or sudden wrenching movement
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You've had a previous shoulder injury that never fully resolved
You should seek urgent medical attention if your shoulder is visibly deformed, you're unable to move your arm at all following an injury, or you have significant swelling, numbness, or loss of sensation. These situations are uncommon, but important to flag. For most people, the sooner you get assessed, the sooner you can stop avoiding the movements that hurt. Don't wait for it to get significantly worse.
ACC ACCREDITED
NO REFERRAL REQUIRED
What You Can Do in the Meantime
While there's no substitute for a proper assessment, there are things you can do at home to manage your symptoms and support your recovery.
TIP 1
Avoid Complete Immobilisation
It's tempting to stop moving the shoulder altogether, but prolonged rest, especially with frozen shoulder, can make stiffness worse. Gentle, pain-free movement within your comfortable range helps maintain mobility.
TIP 2
Try Pendulum Exercises
Lean forward slightly and let your affected arm hang freely, then gently swing it in small circles. This passive movement can help ease stiffness without putting strain on the joint.
TIP 3
Modify, Don't Avoid
If certain movements aggravate your shoulder, look for ways to modify them rather than cutting them out completely. For example, lifting closer to your body rather than reaching out and overhead.
TIP 4
Use Ice for Acute Flare-Ups
In the first 48-72 hours after an injury or sharp flare-up, applying ice for 15-20 minutes can help reduce pain and inflammation.
TIP 5
Mind Your Sleeping Position
Sleeping on the affected shoulder often makes pain worse. Try sleeping on your back or your unaffected side, with a pillow supporting the sore arm for added comfort.
We are a registered ACC provider for physiotherapy in Auckland
Yes, we are ACC accredited. To find out if you are eligible or for more information, click here.
Note: these tips are general guidance only and may not be appropriate for every type of shoulder injury. Your physio will give you specific advice based on your individual assessment.
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