Dislcoated my shoulder
 

So I dislocated my right shoulder on Sat night (first time ever). Went to ER and they put it together. He recommend me to follow up with my family (I book an appt for this afternoon) but also said I should seek physio for at least 12 to 16 weeks.

I find it werid that I need to visit a physio for so long just for a dislocate shoulder. Currently I feel fine I can move my arm but can't really bend it towards my back and it does get painful from time to time(like something pull my muscle or someone is jamming needles into my shoulder).

I work as a tech support so I can use the support the ER gave me(I should be keeping it on for 2 weeks).

Just want to know if there are some light exercise I can do for now to toughen up the muscle around my shoulder? It also hurts everytime I move it around.

I never did anything beyond keeping it in the sling for 2 weeks when I dislocated my shoulder ~9 years ago, on occasion over the years it has partially slipped out and then popped back in but that has decreased over time. I'd talk to your family doctor and maybe have a follow up with them after 2 weeks. I could see the benefit of maybe seeing a physio once or twice but continuously for 12-16 weeks seems excessive to me.

I dislocated (anterior) mine a few years ago - I definitely regret not rehabilitating it correctly as I still get pain in throwing motions ie. overhand throw

I also noticed weakness in the right compared to the left. I've been able to strengthen the muscles around it through working out with emphasis on shoulder and rotator cuff exercises - these can be found on Google.

If you are right arm dominant, I definitely recommend spending the bit of cash on your repairing such an important joint/muscle.

This. Physio isn't about pain management but rather it's about getting the injured area back as close to 100% as you can get it.

I sprained my wrist a few years back. It was my 4th or 5th so I figured I knew my body and skipped rehab. A week after the pain subsided I decided to play hockey and low and behold I re-injure the same wrist and it was much worse. During my 2 months of physio visits it was minimal therapy but more strength exercises to not just reverse the damage but strengthen the area so I was less susceptible to the injury. Even after 2 weeks I was pretty wary of getting out on the ice but once I did I was sure glad I took the time to rehab right.

PLEASE, go to physio.
Every time you dislocate your shoulder, it gets easier and easier to happen. (The plus side is its also much less painful and easier to get in, but it still sucks.)
I've dislocated each shoulder in the dozens. It gets to a point where you wake up in the middle of the night with it out if you don't treat it properly, and rebuild the muscles around the joint. The joint will never be the same without surgery, but strengthening the muscle around the joint does wonders.

I dislocated my left shoulder in Dec 2016 from a snowboarding accident. I was in a sling for more or less 2 weeks. It was actually tough for me to move it at the time, because it always felt really sore. After the sling was off the Specialist told me to start physio so I can regain my range of motion back. Another benefit of going to physio is that I can strengthen my shoulder so the chances of it popping out are reduced. As others have said, if you skip physio you will not be able to rebuild the muscle that keeps the shoulder in the socket. In the event the shoulder pops out a couple more times, it will be even more difficult to rehabilitate the shoulder.

The visit to the family doctor went great. He said give another week. Suggested physio after a week.

Well dang, sounds like I had a crap emergency room doctor.

Definitely recommend seeing a physio, they can recommend appropriate exercises for you to perform according to the stage of healing the tissues around the area is able to handle. Not only is it strengthening exercises will you need to perform but also work on proprioception/sensory aspect of the joint in different planes of motion. Also, seeing a physio at the early stages are important as you don't want to keep your arm in a sling 24/7 especially if it is ready for a bit of movement of the joint capsule so exercises such as the pendulum will be great, make sure you move your elbow around so its not bent all the time which can get stiff. Very important especially if you are an active individual and planning to return to play sports.

I dislocated my first rib (felt like shoulder) a few months ago, physio popped it back in, could not sleep first day, two days of pain, a week off, and back to normall after about two weeks.
hope its like my scenario

personal experience, ive dislocated my shoulder over 30 times and it only gets worse... finally had surgery, did the laterjat procedure and currently healing, physio is used to help get back your ROM and also strengthen the bone, be careful brah take all the time u can get to heal properly

Dislocated both my shoulders. Left shoulder went years ago, and the right shoulder last month playing hockey.

Physio and rest. Like everyone said, you'll need to perform specific exercise moves to help strengthen the muscles and joints surrounding the shoulder to build it's tolerance so it reduces the chances of popping out again.

I'm very used to dislocating my shoulder so that when it happens, I just ask my buddies to yank my hand while I pull back and let it reattach lol. Sounds gross but it works.

No heavy lifting! light duties!

Good luck

I'm not downplaying your injury, but dislocating a rib and shoulder are quite different. I imagine there isn't much a physio can do in terms of rehabbing a rib, but the shoulder's main job is motion. For a dislocated shoulder (or any joint for that matter) not doing physio is likely a bad idea.

That said I can't imagine a dislocated rib. I had a rib bone contusion when I was younger, and that was agony already

Seeing a physio later today. I think I really should let it rest more for the past 2 weeks. But I was moving so I was carrying a lot of heavy boxes in and out. Once a while I could feel pain from my right shoulder if I twsit my shoulder or the boxes are too heavy.....

The shoulder joint is unique in that there is no bone 'socket' it's just muscle and ligaments holding it together. Physio, a good physio, can mean the difference between injury free and "man, I can still feel when I dislocated my shoulder."

I blew my shoulder out a few times mountain biking, but as I was coaching with MMR and then Cycling BC I usually skipped out on the physio and just sucked it up and made due for many years. Got to the point five or six years down the road where two or three times a night I'd roll over in bed, wake up, pop it back in and then go back to sleep. Figured at that point, I was due for the surgery :P

Doc figured just under two hours to fix it all up based on assessment and xrays. As soon as was out on the table, my whole arm fell out off the table. I guess I had been subconciously holding it together for years. Almost 2.5x the planned surgery time to get it buttoned back up.

The 8 month recovery SUCKS. Trust me when I say you DO NOT WANT to do the recovery I had to do. It was brutal.

good luck with your chronic shoulder instability goals of 2017.

Shoulder felt a lot more relax and painful after the session but now I have to do some exercise everyday to build up the shoulder muscle. And man those exercise are painful lol.

So after 4 to 5 times of physio shoulder seems a lot better still can't bend all the way back but way less painful now. I can actually lift things again.

Been going to Bikram yoga as well. I still can not stretch as much as I like and some of the exercise I can't even do without feeling painful around the shoulders. But afterwards my shoulder felt so relax. I think is because of the heat from the yoga place that helps.

Not sure how much longer I should do this since my work benefits only cover up to $500 total a year and I use half of it already. Maybe I should try Acupuncture instead?

Have you tried locating it back? :troll: