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Chockstone Forum - Accidents & Injuries

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First time dislocation 14-Jun-2009 At 8:13:54 AM evanbb

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Starting with all the usual caveats about medical advice and I'm not an expert, I am somewhat experienced in destroying shoulders.

If it felt like it was in a different position for a while; not just an in and out pop, then it sounds like a classic dislocation. Was your upper arm perpindicular to your side, and in line with your chest?

Anyway, I had a reco last year, and had an excellent physio to boot. His best piece of information is definitely ice while it's sore, and just some non painful range of movement work, until the mobility comes back. Once you're not so tender, but maybe a bit weak, start working up through 3 sets of 10-15 push ups, on a bench if it's too hard to start, or on your knees on the floor, aiming to be able to do a one arm pushup. But, make sure while you're doing them you're very slow and deliberate, turning all the muscles on, and 'roll your shoulders out' as far as you can at the top of the stroke. This helps activate and strengthen the littler rotator cuff muscles. Wouldn't say I was doing one armed push ups yet (it's 14 months since the reco) but I've been pretty slow/lazy about it.