A shoulder dislocation occurs when the upper arm bone, known as the humerus, completely separates from its socket in the shoulder blade. This injury significantly impacts the shoulder’s natural mobility. Understanding the recovery process is important for regaining function. This information offers general knowledge and should not replace personalized medical guidance from a healthcare professional.
Immediate Recovery and Healing Milestones
Immediately following a shoulder dislocation, medical professionals typically perform a “closed reduction” to manually guide the humerus back into its socket. This procedure often brings immediate relief from severe pain. After realignment, immobilization with a sling is common for one to six weeks, depending on injury severity and medical advice.
Rest and immobilization are important in these early stages to protect the injured joint and allow damaged tissues to heal. Ligaments and tendons can be stretched or torn during a dislocation, and adequate rest facilitates their natural repair. Managing pain and swelling with ice therapy and over-the-counter medications like NSAIDs is also an important part of initial care.
Several factors influence the initial healing timeline, including injury severity and whether other structures were damaged. An individual’s age also plays a role, with younger, more active individuals sometimes facing a higher risk of re-dislocation if not managed properly. This early phase establishes the foundation for a safe and effective rehabilitation.
The Phased Approach to Exercise
Returning to exercise after a shoulder dislocation is a gradual, phased process, with no universal “start date.” Progression is determined by individual healing, pain levels, and healthcare professional guidance. Recovery typically unfolds through several stages, each with specific goals.
The initial phase (zero to four weeks) focuses on reducing pain, controlling inflammation, and protecting the injured shoulder through immobilization. As pain subsides and initial healing occurs, the early mobilization phase (two to eight weeks post-injury) begins. This stage aims to gently restore range of motion and improve shoulder stability through controlled movements and mild stretching.
Following early mobilization, a strengthening phase (six to twelve weeks) concentrates on rebuilding muscle strength and joint stability. The functional return phase (twelve weeks or later) works towards restoring full function and preparing for normal activities or sport-specific movements. These timelines serve as general guidelines, and individual progress can vary significantly, making medical advice important for transitioning between phases.
Safe Exercise Progression
Exercise progression following a shoulder dislocation begins with gentle movements and gradually increases in intensity and complexity. Initially, passive range-of-motion exercises are introduced, where the injured arm is moved by the uninjured arm or a therapist without active muscle engagement. Pendulum exercises, where the arm hangs freely and swings gently, are common to encourage early movement without stressing healing tissues.
As the shoulder tolerates more movement, active range-of-motion exercises allow the individual to move their arm using their own muscles. Examples include gentle shoulder flexion (lifting the arm forward) and abduction (lifting the arm out to the side), often performed with the thumb pointing upwards. These exercises are performed within a pain-free range, focusing on smooth, controlled movements.
Light strengthening exercises follow, beginning with isometric contractions where muscles are engaged without joint movement. This might involve gently pressing the arm against a wall or squeezing a pillow. Resistance band exercises are then incorporated to further strengthen the rotator cuff muscles, which are crucial for shoulder stability. Proper form is essential at every stage to prevent re-injury, and any exercise causing pain should be stopped.
Movements to avoid, especially in the early and mid-stages, include overhead activities and those that place excessive stress on the healing joint. Activities involving reaching behind the body or lifting heavy objects should be restricted until significant strength and stability are regained. Movements that combine arm abduction (lifting away from the body) with external rotation (rotating the arm outwards) are particularly vulnerable positions for re-dislocation and should be approached with caution, often only in later stages under professional guidance.
Recognizing Red Flags and Seeking Professional Guidance
During the recovery process, be aware of warning signs that indicate a need to stop exercising and consult a medical professional. These “red flags” include an increase in pain beyond mild discomfort, renewed or increased swelling around the shoulder, and sensations of instability, clicking, or grinding within the joint. An inability to move the arm, or the onset of numbness, weakness, or tingling in the arm, hand, or fingers also warrants immediate medical attention.
If any of these symptoms occur, cease exercise immediately and seek advice from a doctor or physical therapist. Professional guidance from a physical therapist is essential for a safe and effective recovery from a shoulder dislocation. They can create a tailored exercise program to restore range of motion, build strength, and improve stability, reducing the risk of re-injury.