Shoulder dislocations are a fairly common sports-related injury. Painful and immobilizing, this injury does not always need surgery but will require time to heal. In some instances, you can tear muscles, tendons and ligaments or injure the cartilage in your shoulder joint. Your doctor will recommend a regimen of rest and exercises depending on your particular case.
Dislocation
A dislocation occurs when one of your bones "pops" out of place. In the case of your shoulder, it will dislocate when your upper arm bone is forced out of the cup-shaped socket that is part of your shoulder blade. Because this joint is so mobile, it is particularly prone to injury. Although often considered a minor injury, most shoulder dislocations cause tears to the glenoid labrum, which is the ring of cartilage that forms the cup in your shoulder joint. Shoulder dislocations can become a recurring problem; however, a proper rehabilitation program can prevent this injury from happening again.
Rest Is Essential
Once your shoulder is back in place, your doctor may give you a sling to hold your arm up, taking the pressure off your shoulder. Resting and immobilizing your shoulder joint is a needed part of therapy after a dislocation. This period will typically last five to seven days, depending on the severity of your injury. Pain relievers and ice therapy are beneficial in reducing swelling and discomfort.
Exercise Therapy
Once your doctor clears you to remove your sling, you can start a gradual exercise rehabilitation program. This program will help you regain your range-of-motion, ROM, and strengthen the tissues and muscles around your shoulder joint. Typically, rehabilitation begins with ROM exercises, without the use of weights or resistance. Once you can perform these exercises without pain, you may begin active assisted and active unassisted exercises. Avoid strenuous activity until your doctor says you have regained full movement and normal strength and stability in your shoulder.
Range-of-Motion Exercises
The pendulum exercise is an excellent ROM movement to begin therapy. Bend over at the waist, keeping your back straight, and support yourself by placing your uninjured hand on a table or bed. Let your injured arm hang down toward the ground. Gently swing your arm forward, backward and side to side, increasing the motion gradually.
Active Assisted Exercises
Using your good arm to help work your injured shoulder is considered active assisted exercise. By grasping a broom handle or yard stick with both hands, you can use the power in your uninjured arm to move your other arm farther than it can go alone. Hold the broomstick and swing your arms in front of your body, from side to side. You can also keep your elbows by your sides and move your forearms from left to right.
Active Unassisted Exercises
In this phase, you have almost regained full mobility in your shoulder. These exercises require you to work your arm against gravity or another force. You will take your arm through its full range of motion -- flexion, extension, abduction, adduction and internal and external rotation. In other words, you will perform exercises that move your arm up over your head, behind your body, away from your body, across your body and bending your elbow while moving your forearm to the right and left. Begin these movements gently, gradually pushing your ROM as you regain your strength.
