Fastest Ways to Heal a Dislocated Shoulder

A dislocated shoulder is a common injury that can occur from a fall, sports activity, or even a car accident. It happens when the upper arm bone pops out of the shoulder socket, causing pain and limited mobility. If you have recently experienced a dislocated shoulder, you may be wondering what the fastest way to heal it is. In this article, we will discuss the best techniques for healing a dislocated shoulder quickly and effectively.

How Long Does Dislocated Shoulder Recovery Take?

The recovery time for a dislocated shoulder can vary, depending on the severity of the injury and individual factors. Generally, it takes about 6 to 12 weeks for a dislocated shoulder to heal completely. However, it is important to note that this is just an estimate and the actual recovery time may differ for each person.

During the initial phase of recovery—which usually lasts for a few weeks—the focus is on reducing pain and swelling, as well as immobilizing the shoulder to allow the injured tissues to heal. Resting the shoulder, applying ice, and wearing a sling are common practices during this phase.

After the pain and swelling have subsided, the next phase of recovery involves regaining strength, mobility, and stability in the shoulder. This is typically done through physical therapy exercises and rehabilitation. The duration of this phase can vary, depending on the individual’s progress and adherence to the exercise program.

It is important to follow the guidance of your healthcare provider and physical therapist throughout the recovery process. They will be able to provide personalized advice and monitor your progress to ensure a safe and effective recovery. Remember to be patient and not rush the healing process, as pushing yourself too hard too soon can lead to further injury and delay recovery.

Seek Medical Attention

The first step in healing a dislocated shoulder is to seek medical attention. A doctor will be able to properly assess the injury and determine the best course of treatment. Your doctor may also take X-rays to check for any fractures or other damage. In certain cases, the doctor may need to manually put the shoulder back into place, which is a procedure known as “reduction.” It is important to seek medical attention as soon as possible to prevent further damage and promote proper healing.

Rest and Ice

After seeking medical attention, it is important to rest the shoulder and apply ice to reduce swelling and pain. Resting the shoulder means avoiding any activities that may cause further strain or injury. You may also need to wear a sling to keep the shoulder immobilized.

Ice is a commonly used method to reduce pain and swelling in various injuries, including a dislocated shoulder. When applied to the affected area, ice helps to constrict blood vessels, which in turn reduces blood flow and inflammation. This constriction of blood vessels helps to numb the area providing pain relief. Additionally, ice helps to decrease the metabolic rate of cells, which can reduce swelling and prevent further tissue damage.

To use ice for pain and swelling reduction in a dislocated shoulder, you can apply an ice pack or a bag of frozen vegetables wrapped in a thin cloth to the affected area for 15-to-20 minutes at a time, several times a day. It is important to avoid applying ice directly to the skin to prevent ice burns.

However, it is worth noting that while ice can provide temporary relief, it is not a substitute for medical treatment. Seeking medical attention is crucial to properly assess the injury and determine the best course of treatment for a dislocated shoulder.

Physical Therapy

Once the initial pain and swelling have subsided, it is important to start physical therapy to regain strength and mobility in the shoulder. A physical therapist can create a personalized exercise plan to help you gradually increase the range of motion in your shoulder. These exercises may include shoulder stretches, resistance band exercises, and shoulder-strengthening exercises.

Physical therapists may perform a variety of exercises to help heal a dislocated shoulder. These exercises are designed to gradually increase the range of motion, strengthen the muscles around the shoulder joint, and improve overall shoulder stability.

Here are some specific shoulder exercises that a physical therapist may include in a rehabilitation program for a dislocated shoulder:

1. Pendulum exercises: This exercise involves gently swinging the arm in a circular motion while leaning forward and supporting the body with the unaffected arm. Pendulum exercises help to improve shoulder mobility and reduce stiffness.
2. Passive range of motion exercises: In passive range of motion exercises, the physical therapist moves the patient’s arm through a range of motions without the patient actively using their muscles. This helps to improve joint flexibility and prevent muscle tightness.
3. Active range of motion exercises: These exercises involve the patient actively moving their arm through a range of motions. Examples include shoulder flexion (raising the arm forward), shoulder abduction (raising the arm to the side), and shoulder external rotation (rotating the arm outward). Active range of motion exercises help to improve muscle strength and control.
4. Isometric exercises: Isometric exercises involve contracting the muscles around the shoulder joint without actually moving the joint. These exercises help to improve muscle strength and stability. Examples of isometric exercises for a dislocated shoulder may include either doing shoulder presses against a wall or doorway, or holding a resistance band in a specific position and applying resistance.
5. Scapular stabilization exercises: The scapula (shoulder blade) plays an important role in shoulder stability. Scapular stabilization exercises help to strengthen the muscles that control the movement of the scapula. Examples of scapular stabilization exercises include “scapular retractions” (squeezing the shoulder blades together), “scapular push-ups” (pushing the shoulder blades apart), and “scapular clock exercises” (moving the shoulder blades in a circular motion).

It is important to follow the physical therapist’s instructions and not push yourself too hard, as this can cause further injury.

Shoulder Mobility Exercises

In addition to physical therapy, there are specific exercises you can do at home to improve shoulder mobility. These exercises can help prevent stiffness and promote healing. Examples include shoulder rolls, arm circles, and shoulder shrugs. It is important to start with gentle movements and gradually increase the intensity as your shoulder heals.

Proper Nutrition

Eating a healthy, balanced diet can also aid in the healing process. Make sure to include foods rich in calcium and vitamin D.

Calcium is an essential mineral for the formation and maintenance of strong bones. When a shoulder becomes dislocated, there is a risk of damage to the surrounding bones and tissues. Consuming an adequate amount of calcium can help support the healing of these structures. Calcium also plays a role in muscle contraction and nerve function, which are important for the overall function of the shoulder joint.

Vitamin D is necessary for the absorption and utilization of calcium in the body. It helps regulate calcium levels in the blood and promotes the mineralization of bones. Without sufficient vitamin D, the body may struggle to absorb and utilize calcium effectively, which can hinder the healing process. Additionally, vitamin D has anti-inflammatory properties that can help reduce inflammation and promote healing in the injured shoulder.

Including foods rich in calcium and vitamin D in your diet can help support the healing of a dislocated shoulder. Good sources of calcium include dairy products, leafy greens, and fortified foods. You can find Vitamin D in fatty fish, egg yolks, fortified dairy products, and exposure to sunlight. It is always best, however, to consult with a healthcare professional or a registered dietitian for personalized advice on nutrition and supplementation.

Be Patient

Healing a dislocated shoulder takes time, and it is important to be patient with the process. Rushing back into activities too soon can cause further injury and delay the healing process. It is important to listen to your body and not push yourself too hard. With proper rest, physical therapy, and patience, you can heal your dislocated shoulder and regain full mobility.

If you have any concerns or questions about healing a dislocated shoulder, be sure to consult with your doctor or physical therapist. They can provide personalized advice and guidance to help you heal as quickly and effectively as possible. Remember to always prioritize your health and safety when recovering from an injury.