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Chockstone Forum - Accidents & Injuries

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Topic Date User

First time dislocation 14-Jun-2009 At 11:44:05 AM jaebo

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it actually sounds like you've had a subluxation, not a full dislocation which most often requires reducing (putting it back in) at hospital.
there's pro's and con's to both in terms of the type of damage that they cause to your shoulder, though of course, it's better not to have either occur.

best bet is to see a sports doctor and/or physio.
r.i.c.e it and let the ligaments settle down before you climb again or you may cause an even greater injury.
also, you want to be doing 'rotator cuff' exercises. these don't make you look cut, but are muscles which stabilise the shoulder joint. there's a number of exercises to do.
they focus on internal and external rotation. the weakest position for the shoulder which evanbb is referring to is 'abduction with external rotation".
whilst climbing, if you can focus on drawing your shoulder blades together, this is helps stabilise the shoulder. exercises such as inverted rows are good for this so long as you are focussing on drawing and pinching the shoulder blades together and not pulling yourself up with your arms.