Orthopedics focuses on the musculoskeletal system. Learn about the diagnosis, treatment, and rehabilitation of bone, joint, ligament, and muscle conditions.
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While surgery or reduction reconstructs the shoulder, rehabilitation maintains its structural integrity. The shoulder relies heavily on muscles for stability. After an injury, these muscles atrophy (shrink), and the brain’s control over them gets “glitchy.” Rehab is about retraining the system.
This section provides the roadmap for a successful return to activity. It covers the essential exercises, the “danger zones” to avoid, and the mental aspect of trusting your shoulder again. Whether you are an elite athlete or just want to carry groceries without fear, these tips are your toolkit.
The first few weeks are boring but critical. You must protect the healing tissue. Do not try to lift your arm actively.
Use “pendulum” exercises: lean forward and let your arm hang like a dead weight, gently swaying it in circles using your body momentum. This prevents the joint from freezing up without stressing the repair. Follow your doctor’s limits on external rotation strictly—pushing too far too soon can rip out the stitches.
Once the sling comes off, you start moving the arm yourself. Focus on the shoulder blade (scapula). A stable shoulder blade provides a solid foundation for the arm.
“Scapular clocks” and “rows” help retrain the muscles that hold the shoulder blade back. You will also start active-assisted motion, using your healthy arm or a pulley system to help lift the surgical arm, gradually restoring full range.
This is the core of rehab. The rotator cuff muscles suck the ball into the socket. Strong cuff muscles can compensate for loose ligaments.
Use resistance bands (Therabands). Internal and external rotation exercises, performed with the elbow positioned at the side, are essential components of the rehabilitation program. ” joint stress.
Throughout rehab and life, avoid the “high five” position (arm up and back) combined with force. This is the position of dislocation.
When doing chest presses or shoulder presses, keep your elbows slightly forward of your body (in the “scapular plane”). Do not let your elbows drop deep behind your back. Modify push-ups to be on your knees or against a wall initially.
After a dislocation, the nerves that tell your brain where your arm is (proprioception) are damaged. You need to recalibrate.
Exercises like wall balls (rolling a ball on the wall with your hand), planks, or holding a vibrating “Bodyblade” force the muscles to make micro-adjustments. Reactive stability protects you from slips and bumps during a game.
Don’t rush. The graft or repair takes months to biologically heal to the bone. Passing functional tests is required before clearing for contact sports.
Tests might include a single-arm push-up or a specific throwing program. For contact athletes, wearing a specialized shoulder brace that limits abduction/external rotation can provide extra protection during the first season back.
Shoulder stability is a lifelong commitment. Keep doing your rotator cuff bands 2-3 times a week, forever.
Warm up properly before overhead sports. Listen to your shoulder—if it feels “loose” or painful, rest and go back to basics. Maintaining good posture (shoulders back) also puts the joint in a more stable mechanical position.
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Stiffness is common after surgery. It is actually a positive sign that the repair is tight. It usually resolves with stretching over months. A slightly stiff shoulder is stable; a loose shoulder is not.
Not for a while. Sleeping on the surgical side is painful and puts pressure on the joint. Sleep on your back or the other side with a pillow hugging your chest to support the weak arm.
Lean forward (like for pendulums) so your arm hangs away from your body. Use a washcloth with your healthy hand. Do not actively lift the surgical arm to wash.
Yes. Icing after therapy sessions helps control inflammation. If you push hard and the shoulder aches, ice it for 20 minutes.
Painless clicking is usually just scar tissue or tendons snapping. It’s normal. Painful clicking or a feeling of “shifting” should be reported to your therapist or doctor.
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