Hi mate, bad news hey. Sorry to hear about the shoulder problem. Did you have any kind of Wikipedia reference-linkMRI scan to confirm if any of the soft tissues in the shoulder were damaged or not? If the Doctor was happy to let you go without immediate surgery then immobilisation is one way to go but remember do NOT allow it to go stiff. 4 weeks of immobilisation does sound quite long?!?!?! Was this at the Docs advice?!

Within the joint structure of the shoulder is a capsule that will have a tendency to dry out if left to long and can cause joint stiffness. This can in turn lead to further, avoidable, rehab needs. Get assistance to facilitate some passive movements of the shoulder, For example: the will move your arms, within pain free range, 10 times in one plane of motion then in the other (horizontal and vertical). This is a VERY basic version of what is know as 'Passive physiological Movement'. This will help the joint prevent drying up and relube the joints if it does dry up. Soft tissue therapy (massage) would be good for the possible scare tissue build up of any muscle tears in the region and any other muscles in the area that have gone tight as a result of the injury. Once the physician gives the go ahead, start an aggressive rehab programme.

The key to successful rehab of any Musculo-Skeletal injury is:

Start with basic re-education of the muscles and movements (motor training). This is not weight training! Basic active movement without weight (or minimal weight)may be enough at 1st. Then you need to train strength, proprioception and flexibility.

Strength at first should focus on the Wikipedia reference-linkrotator cuff muscles for approx 4 weeks before moving onto exercises that work the shoulder as a FULL FUNCTIONABLE UNIT.
While working the shoulders as a unit consider using proprioception aids such as doing push-ups on a BOSU or medicine balls. I think it's important only to start this kind of proprioception training once stability of the shoulder has been gained.
Along with this work on maintaining flexibility of the shoulder muscles.

With an injury history like yours treatment and rehab could take approx 6-8 weeks along with life long commitment to maintaining it, but hey, think of the Delts you'll gain!



Quote Originally Posted by FooSai View Post
Hi guys I'm just looking for a bit of advice regarding my shoulder.

History:
Almost 4 years ago I dislocated my left shoulder after landing on my back from falling off a grind rail, skiing. Over the next year it dislocated a further 8 times, and so I had an operation to have it fixed (I think the muscle was tightened somehow, not too sure though). Since then I went through the rehab and physio with it, and aside from it being slightly weaker than my right shoulder have never had any issues with it until now.

Yesterday it dislocated again, and sounded like the muscle tore as well. I went to hospital to have it put back in and now am using the brace I had from my operation to immobilize it. The doctor suggested that I may have to think about surgery again, though I would rather avoid this if possible.

So onto my question...
I intend to keep my brace on for 3-4 weeks and then go through the physio process on my own with it, using the same methods as I was shown after my operation (isometric exercises, light stretching and then onto resistance bands). Would you suggest any sort of support I can use after I am done with my brace to help stabilize/support it without limiting movement too much? and also if there is anything else you would recommend to aid the healing process.

Thanks in advance
- Danny

P.S. sorry for the long post.