The shoulder is one of the body's largest mobile joints. You experience this mobility any time you rotate your arm or perform practically any task with your hands. Because people do so much with their hands, arms and shoulders, there's an increased risk of injury. A dislocated shoulder occurs when the arm bone pops out of the socket. If you have sustained--or believe you may have sustained--this injury, consult a physician immediately to determine the full scope of the injury. After initial treatment, there are steps you can take to manage your recovery.
Step 1
Wear a sling after the initial injury to limit motion for the first two or three days after the injury. You will need to allow your arm and shoulder to rest. Avoid lifting any objects or performing any wide ranges of motion. A sling is a way to ensure this limitation because it is sometimes easy to forget to rest. The first couple of days after the injury are vital to starting the healing process.
Step 2
Take over-the-counter NSAIDs (non-steroidal anti-inflammatory drugs) containing ibuprofen or naproxen for pain. You may experience a fair amount of pain and soreness; take these medications as directed. If these do not appear to be helping your symptoms, contact your doctor.
Step 3
Apply cold pressure for the first two to three days after the injury to reduce inflammation and to help with the pain. Use a bag of frozen vegetables or a towel filled with ice cubes. Protect your skin by placing a clean towel on your shoulder first. Apply the vegetables or the compress for 15 to 20 minutes every two hours.
Step 4
Apply warm pressure after the second or third day of cold pressure to loosen joints and relax sore muscles. Place a towel on your shoulder to protect the skin. Apply a heating pad (or clean towels warmed in the microwave) for no more than 20 minutes.
Step 5
Do gentle range of motion exercises to avoid stiffness and restore mobility. Start by slowly rolling your shoulder forward, then backward, moving very slowly and counting to 6 or 7 with each rotation. If you experience any pain, discontinue the exercise.
Things You'll Need
- Sling or shoulder immobilizer
- Over-the-counter pain reliever
- Cold compress
- Warm compress
