Discussion
Have managed to do both of mine.
Take it easy on it, plenty of rest without holding it still if that makes sense.
Try to avoid pushing through it hurts, keep inflammation down, remember can use ibuprofen gel on the outside as topical as well as the tablets for the really bad days.
Look into exercises to improve the strength of the stabiliser muscles in the shoulder (rotator cuff?) talk to physio for best suggestions, leave it until your not aware that you have just dislocated it though takes time to heal.
Take it easy on it, plenty of rest without holding it still if that makes sense.
Try to avoid pushing through it hurts, keep inflammation down, remember can use ibuprofen gel on the outside as topical as well as the tablets for the really bad days.
Look into exercises to improve the strength of the stabiliser muscles in the shoulder (rotator cuff?) talk to physio for best suggestions, leave it until your not aware that you have just dislocated it though takes time to heal.
Depending on how severe, and how long your shoulder was "out" for, you will have strected the ligaments to some degree so that you may from now on have a shoulder that subluxes regularly (mine used to pop out during swimming which was very scary when in the sea for instance).
Treatment comes in two forms: 1. Operation to tighten up the joint - not usually required unless very severe or you are a serious sportsman, and 2. Strengthening the muscles around the joint. The hospital will hopefully give you some physio to regain mobility once your sling is off, and then give you some some specific exercises to strengthen the muscles. They gave me a big rubber band to do exercises at home, but I'd imagine if you wanted to play rugby, judo or UFC then more serious, specific weight training is required.
I seem to have regained some stability now in the shoulder over the years, but then my choice of exercise is much lower impact.
Treatment comes in two forms: 1. Operation to tighten up the joint - not usually required unless very severe or you are a serious sportsman, and 2. Strengthening the muscles around the joint. The hospital will hopefully give you some physio to regain mobility once your sling is off, and then give you some some specific exercises to strengthen the muscles. They gave me a big rubber band to do exercises at home, but I'd imagine if you wanted to play rugby, judo or UFC then more serious, specific weight training is required.
I seem to have regained some stability now in the shoulder over the years, but then my choice of exercise is much lower impact.
to what's been said already.Use ice on it regularly at the moment as it will help with the swelling. It'll settle over the next week or so but I expect you've been told to use a sling for 2-3 weeks and after that you can start gentle movement exercises. You should have a physio appointment by that stage and they're best placed to guide you.
NDA said:
What's a 'strong rotator cuff'?
As the shoulder has a large range of movement ligaments don't do a great deal to stabilise the joint. Stability comes from four muscles between the shoulder blade and the humerus, these are known as the rotator cuff. So more strength and control means more stability, and less likelihood of it recurring.mechsympathy said:
NDA said:
What's a 'strong rotator cuff'?
As the shoulder has a large range of movement ligaments don't do a great deal to stabilise the joint. Stability comes from four muscles between the shoulder blade and the humerus, these are known as the rotator cuff. So more strength and control means more stability, and less likelihood of it recurring.
My right shoulder popped out around 20 times or more...1st time was probably 18 yeras ago. I got pretty good at popping it back in myself after awhile, although there were occassions where I needed medics/Docs to do it...and some gas.
I had surgery on that shoulder about 3 years later and have had no problem with it since, other than some restriction in movement.
Fast forward to this week; I just injured my left shoulder while doing dumbell shoulder presses. Somehow I allowed my shoulder to go off track and it wrenched sideways(Difficult to explain) followed by cracking sounds and much pain.
Had xrays, and I may have injured my rotator cuff based on the movements the Doctor tried to get me to do...xrays only show bone, not muscle injury etc...
I just pray and hope I can get back to the gym and continue on as normal.
I had surgery on that shoulder about 3 years later and have had no problem with it since, other than some restriction in movement.
Fast forward to this week; I just injured my left shoulder while doing dumbell shoulder presses. Somehow I allowed my shoulder to go off track and it wrenched sideways(Difficult to explain) followed by cracking sounds and much pain.
Had xrays, and I may have injured my rotator cuff based on the movements the Doctor tried to get me to do...xrays only show bone, not muscle injury etc...
I just pray and hope I can get back to the gym and continue on as normal.
NDA said:
I fell off a motor boat at 50 knots.
Good lunch though.
so let me guess, you perhaps had drunk a few nautically themed G&T's or similar prior to said 50 knot incident!! Good lunch though.
Water is surprisingly hard at that sort of speed isn't it!!!
Dislocated my right shoulder on the boom of a yacht a long time ago ....
I can play golf OK and find that it makes for a great excuse for my piss poor game
always look at the silver liningIn all seriousness though, you will not be swinging the Big Bertha's for quite a few months, so perhaps practice on staying on your boat!!
Top effort BTW
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