Shoulder Dislocation

Explanation of Diagnosis

A shoulder dislocation happens when the ball at the top of the upper arm bone comes out of the shoulder socket. It often occurs after a fall, a direct hit to the shoulder, or an awkward twist where the arm is pushed into an unsafe position. Common symptoms include severe shoulder pain, visible deformity, trouble moving the shoulder, and swelling. Numbness, tingling, or weakness in the arm/hand can occur and should be checked urgently.

Specific Work Modifications

• Use your other arm when reaching overhead, across your body, or lifting items.
• Keep frequently used items at about waist to chest height to avoid putting the shoulder in an outstretched position.
• Use a stable support for the arm (such as an armrest or pillow) to reduce pulling and discomfort.
• Avoid heavy carrying on the affected side; use a backpack with both straps or ask for help with loads.
• Take short breaks during repetitive tasks that require reaching, pushing, or pulling.
• Avoid positions that force the shoulder to rotate behind your back (for example, twisting to wipe, fasten belts, or reach into back pockets).

Specific Activity Modifications

• Avoid sports and hobbies that involve throwing, overhead swinging, contact, or falls (including baseball/softball, tennis, volleyball, and many martial arts).
• Pause lifting activities that put the shoulder in abduction or behind-the-back positions (such as overhead presses and wide-grip work) until cleared.
• Switch workouts to lower-risk options like walking and stationary cycling, keeping the arm relaxed.
• Avoid push-ups, dips, and movements where you lean or press through the affected arm.
• Modify daily stretching by staying in your comfort range and stopping before sharp pain or a feeling of “catching” or instability.
• If you feel the shoulder slipping, clunking, or suddenly worse pain, stop the activity and get medical guidance.

Recommended Supplements

• None.

Recommended Nutrition and Hydration

Diet Recommendations

• Choose a protein-forward diet (lean meat, fish, eggs, beans, Greek yogurt) to support normal tissue repair.
• Aim for a colorful mix of fruits and vegetables, along with whole grains and healthy fats to help keep inflammation under control.
• Stay consistent with calories and avoid extreme dieting while symptoms are settling.
• If you have known low vitamin D or low calcium, address it with your clinician rather than guessing.

Hydration Tips

• Drink enough water so your urine is light yellow most of the day.
• If you’re active or sweating, use fluids with electrolytes (or include salty foods in moderation) to stay balanced.

Home Exercise Prescription

Perform these gentle exercises 1 to 3 times per day, staying within a mild, tolerable discomfort range (not sharp pain).

1. Pendulum (Codman) swings: Lean forward with your other hand supported on a table or chair, let the affected arm hang, then gently swing forward and back for 30 to 60 seconds, and side to side for 30 to 60 seconds.
2. Scapular retractions: Sit or stand tall, gently squeeze your shoulder blades “back and down” without shrugging, hold for 5 seconds, repeat 10 times.
3. Table slides (assisted shoulder flexion): Use your hands to slide the affected arm forward on a table only to a comfortable range, hold briefly, then return slowly, repeat 10 times.
4. Elbow, wrist, and hand pumps: With the shoulder supported and relaxed, open and close your hand and gently bend/straighten the elbow and wrist, repeat 20 to 30 reps.
5. Shoulder isometrics (gentle, pain-free): With your elbow at your side and bent about 90 degrees, gently press your forearm into your other hand without moving the shoulder, hold 5 seconds, repeat 8 to 10 times for each direction you can tolerate.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "Move Your Body, Change Your Life" written by Kelly Starrett and Juliet Starrett