A dislocated shoulder occurs when the upper arm bone separates from the shoulder blade’s shallow socket. This separation causes pain and instability, often from a forceful impact or extreme rotation. The shoulder joint is the body’s most mobile joint, which also makes it the most frequently dislocated. While painful, proper rehabilitation is important for regaining full function and reducing the likelihood of future dislocations.
Initial Steps After Dislocation
Receiving prompt medical attention is important immediately after a shoulder dislocation. Healthcare providers can accurately diagnose the injury and perform a closed reduction, which involves manually repositioning the humerus. Do not attempt to reduce the dislocation yourself, as this can cause further damage. After the shoulder is successfully reduced, pain often lessens quickly.
The injured shoulder will be immobilized in a sling or brace for rest and healing. Immobilization typically lasts one to three weeks, extending to four to six weeks depending on severity. Pain management involves ice packs to reduce swelling and discomfort. NSAIDs may also be recommended.
Structured Rehabilitation Phases
Shoulder rehabilitation follows distinct phases, once pain and swelling subside. This approach allows gradual healing and joint strengthening. Professional guidance from a physical therapist is important to ensure appropriate exercise selection and safe progression through each phase.
The first phase focuses on pain control and early motion, known as the maximal protection phase. Gentle, passive, or assisted range of motion exercises prevent stiffness and protect healing tissues. The goal is to gradually increase movement without causing pain or compromising the shoulder’s stability.
As mobility improves and pain decreases, rehabilitation progresses to the gradual strengthening phase. This phase builds strength in surrounding shoulder muscles, including the rotator cuff and scapular stabilizers. Exercises progress from isometric contractions to light resistance, restoring muscle strength and supporting joint stability.
The final stage is the advanced strengthening and return to activity phase. Emphasis shifts to functional movements, power development, and activity-specific drills. This prepares the shoulder for return to daily activities or sports. Progression is guided by pain levels, range of motion, and strength gains, rather than a fixed timeline.
Key Exercises for Shoulder Recovery
Exercises restore mobility, strength, and stability. Gentle range of motion exercises prevent stiffness. Pendulum swings, among the first exercises, involve leaning forward, allowing the injured arm to hang freely and gently swing in small circles or back and forth. This exercise uses gravity for movement without engaging shoulder muscles, promoting passive range of motion.
As the shoulder tolerates more movement, wall slides improve mobility and scapular control. This exercise involves standing facing a wall, sliding forearms up and down, and focusing on controlled shoulder blade movement. Wall push-ups are another early strengthening exercise, performed by leaning against a wall, pushing away, and engaging shoulder and chest muscles.
Resistance band exercises build strength, particularly in the rotator cuff and scapular muscles. These include external and internal rotations, where the band resists arm rotation inward or outward with the elbow bent and tucked. Scapular squeezes strengthen muscles between the shoulder blades, performed by squeezing them together as if pinching a pencil. Perform these exercises with low resistance and focus on correct form for safety and effectiveness.
Long-Term Stability and Prevention
Long-term shoulder health after dislocation requires continued attention to strength and flexibility, even after symptoms resolve. The shoulder has a high re-dislocation rate, especially in younger individuals. Consistent engagement in a tailored exercise program creates an internal “brace” of strong muscles around the joint, reducing future dislocation risk.
Modify or avoid activities posing higher re-injury risk. Avoid movements replicating the initial dislocating force (e.g., overhead activities, contact sports), especially during initial recovery. Gradually reintroducing these activities as strength and stability improve is a guided process.
Listen to the body’s signals; any new pain or instability should prompt consultation with a healthcare professional. Ongoing physical therapy check-ups monitor progress and adjust the exercise plan, ensuring sustained recovery and long-term health. This proactive approach supports resilience and prevents recurring injuries.