The shoulder joint is one of the most mobile joints in the entire body, according to the American Academy of Orthopedic Surgeons. However, this also makes it vulnerable to injury, including dislocation. Many people suffer from a condition called shoulder instability in which recurrent dislocation is common. Knowing how to reduce shoulder dislocations for these people is vital, not only to reduce pain but also to increase shoulder use for daily activities.
Step 1
Modifying your activities can help keep a shoulder dislocation from taking place. The Mayo Clinic reports that shoulder dislocations commonly occur during sports activities such as hockey, gymnastics and volleyball. If you are prone to shoulder dislocations, or have chronic shoulder instability, it's a good idea to see a sports therapist. He can teach you how to reduce strain on your shoulder by avoiding activities that commonly lead to dislocation. These include excessive overhead activities, heavy loading to the shoulder (such as with weights) and cross-body movements.
Step 2
Try taping the shoulder. Sometimes you can keep your shoulder girdle more stable during strenuous activities by adding more support from the outside. A sports therapist or physical therapist can teach you how to tape your shoulder adequately to avoid a shoulder dislocation.
Step 3
An alternative to taping is using a specialized shoulder sling or brace to prevent an unstable shoulder from dislocating. In fact, according to the Mayo Clinic, this is often the first line in preventing a shoulder from dislocating again once it has already happened. In people with chronic shoulder instability, such as those recovering from a trauma or from certain types of stroke, the chance of shoulder dislocation can be quite high. Wearing a sling or brace during certain activities that stress the shoulder can prevent the shoulder from coming out of its socket.
Step 4
Exercise to strengthen the shoulder muscles of the shoulder girdle. According to the American Academy of Family Physicians, strengthening the muscles of the rotator cuff, which surrounds the shoulder, can help to prevent shoulder dislocations. This is because stronger shoulder muscles make the shoulder more stable. However, exercise should be performed under the supervision of a doctor or physical therapist first. The American Academy of Orthopedic Surgeons recommends that shoulder exercise begin with gentle range of motion without any added resistance, to initially tone the muscles. Once the shoulder is more stable resistance can be added to increase strength even further.
Step 5
Surgery may be required in some people to prevent a shoulder dislocation, especially those with chronic shoulder instability. If the ligaments are loose and bracing and exercise has not helped, surgery to fix them is often the only answer. According to the American Academy of Orthopedic Surgeons, shoulder ligament surgery can be done as either an arthroscopy or an open surgery. Once the ligaments are shortened, the risk of future dislocations is very low.
Things You'll Need
- Sports therapy or physical therapy
- Sports tape
- Shoulder sling or brace
- Strengthening exercises
- Surgery
