A dislocated shoulder is painful and can limit your movement. It occurs when the upper arm bone pops out of the shoulder socket. This injury is common in sports and falls. The shoulder joint is quite mobile, so it’s easier to dislocate compared to other joints. But don’t worry, with proper shoulder physiotherapy, you can recover and get back to normal activities.
The first step in treating a dislocated shoulder is to see a doctor. They’ll make sure the bone is put back in place. This is called a “reduction.” After this, the focus shifts to dislocated shoulder treatment through physiotherapy. Your physio will help strengthen the muscles around the joint and improve flexibility, which prevents future dislocations.
During recovery, shoulder rehab exercises are essential. These exercises build strength and stability. You’ll need to follow a recovery plan carefully to regain full use of your arm. Let’s dive into how physiotherapy for dislocation works and the steps to recovery.
Why Physiotherapy is Key to Recovery
After a shoulder dislocation, you can’t just rest and hope it heals on its own. Physiotherapy plays a critical role in getting the shoulder back to its full range of motion. Without it, the joint may remain weak or stiff, increasing the risk of another dislocation. Here’s why physiotherapy is so important:
- Strengthens Muscles: The muscles around the shoulder hold the joint in place. Strong muscles reduce the chance of future injury.
- Improves Flexibility: After injury, the shoulder may become tight. Stretching exercises improve your range of motion.
- Reduces Pain: Controlled exercises can help manage pain, especially in the early stages of recovery.
- Boosts Confidence: Physiotherapy teaches you how to move your shoulder safely, giving you the confidence to use it again without fear.
Now that you know why physiotherapy is essential, let’s explore the steps involved in your recovery plan.
The Stages of Shoulder Dislocation Recovery
Your recovery after a shoulder dislocation happens in phases. It’s crucial to follow each stage closely for the best results. Skipping ahead could make the injury worse. Here’s a breakdown of the process.
1. Rest and Immobilisation (0-2 weeks)
In the first few days after the injury, you’ll need to rest your shoulder. It may be placed in a sling to keep it still. Avoid any movement that could put stress on the joint. This phase focuses on protecting the shoulder and letting the tissues heal.
During this time:
- Wear a sling as advised by your doctor or physiotherapist.
- Apply ice to reduce swelling.
- Keep the arm close to your body to prevent further injury.
2. Early Mobilisation (2-6 weeks)
Once the pain and swelling go down, you’ll start gentle movement exercises. These movements are designed to slowly restore the shoulder’s range of motion. Your physio will guide you through each step to avoid any setbacks.
Here’s what this phase involves:
- Pendulum exercises: Lean forward and let your arm swing gently.
- Assisted shoulder flexion: Use your good arm to lift the injured arm to shoulder height.
- Isometric exercises: These involve tightening muscles without moving the joint, helping build strength safely.
3. Strengthening Phase (6-12 weeks)
At this stage, your shoulder is ready for more challenging exercises. The focus shifts to building strength in the muscles around the shoulder. Strong muscles act as a shield, preventing further injury.
Exercises in this phase might include:
- Rotator cuff strengthening: These exercises target the small muscles that stabilise the shoulder.
- Resistance band exercises: Bands add resistance, making muscles work harder.
- Scapular stabilisation exercises: These target the muscles around the shoulder blade, improving overall shoulder function.
4. Advanced Strengthening and Return to Activity (12+ weeks)
By now, your shoulder should feel much stronger. The goal here is to restore full function and prepare for daily activities or sports. You’ll work on advanced exercises that mimic real-life movements, making sure your shoulder can handle everyday tasks.
Expect to do:
- Plyometric exercises: Quick, explosive movements that train your shoulder for sports or active work.
- Functional training: Exercises that replicate movements you need for your job or hobbies, like lifting or throwing.
At the end of this phase, your physiotherapist will assess if you’re ready to return to sports or other activities.
Essential Shoulder Rehab Exercises
Rehabilitation exercises are the foundation of your recovery. These exercises will help you regain strength, flexibility, and coordination. Below are some key shoulder rehab exercises that will be part of your recovery plan.
- External Rotation with Resistance Band
Tie a resistance band to a door handle. Stand sideways and hold the band with the arm that’s healing. Keep your elbow close to your body and rotate your forearm outward. Repeat 10-15 times. - Scapular Squeezes
Sit or stand with your arms by your sides. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times. - Wall Climb
Face a wall and slowly “walk” your fingers upward as far as you can without pain. Hold for a few seconds, then slowly lower your hand. Repeat 10 times. - Pendulum Exercise
Lean forward, letting your injured arm hang down. Gently move your arm in circles for 30 seconds, first in one direction, then in the other.
These exercises will become easier over time. Make sure you’re consistent and don’t skip sessions. Your physio will adjust them as you improve.
Common Mistakes to Avoid During Recovery
Recovery can be tricky, especially if you try to rush it. Here are some mistakes to avoid:
- Skipping physiotherapy sessions: Consistency is key. Missing sessions can slow down your recovery.
- Returning to activity too soon: Even if your shoulder feels better, it may not be fully healed. Always get clearance from your physio.
- Overdoing exercises: More isn’t always better. Follow your physio’s advice and avoid pushing too hard, too fast.
FAQs About Shoulder Dislocation Recovery
How long does it take to recover from a shoulder dislocation?
Recovery can take anywhere from 12 weeks to several months, depending on the severity of the injury and how well you stick to your physiotherapy plan.
Can I prevent future dislocations?
Yes. Regular shoulder-strengthening exercises can help stabilise the joint and prevent future dislocations. Your physio will guide you through the best exercises.
Will I need surgery after a dislocation?
Surgery is usually a last resort. Most people recover fully with physiotherapy. However, if you have recurring dislocations, your doctor may suggest surgery to tighten the ligaments.
How soon can I return to sports?
You should only return to sports once your physio gives you the green light. This usually happens around the 12-week mark, but it depends on your progress.
Take Control of Your Shoulder Health Today!
Dealing with a shoulder dislocation can be a frustrating experience, but with the right recovery plan and expert help, you’ll regain your strength and mobility. At Melbourne Hand Therapy, we specialise in shoulder physiotherapy and offer tailored treatments that guide you through each phase of recovery. Don’t leave your recovery to chance—book your appointment now and get back to doing what you love, pain-free!
Please call us today (03) 9899 8490 or leave an enquiry and we will get back to you as soon as possible.
