T Nation

Help! Shoulder Dislocation Q


#1

Several years a go, I was benching when I was young and felt my right shoulder do something it wasn't supposed to, something sure hurt for a while and it felt as if it moved out of place for just a brief moment. Now while playing basketball and when the arms have a tendency to flail out in odd directions and have stress applied to weird angles I also feel something that really hurts and feels like something moves but if it does it immediately goes back to where it should be and I never have fully dislocated the shoulder or had to have anything popped back in place.

a.) I read up and I was wondering if anyone would agree that this a shoulder subluxation ?

b.) what can I do to fix my shoulder to make sure that this never happens again, so I can lift and play ball and not worry about it tweaking/popping out of place again. Is it possible to just strengthen it with specific exercises and avoid ever having to see a doctor (they know jack about anything anyway)


#2

Having decent posture in the first place will put your body in a stronger position to deal with random movts that can cause this shit. Make sure you work your rotators, especially your external rotators (subscap/teres min.)
Was it an anterior or posterior sublaxation?
you shouldn't have trouble with lifting if you keep your shoulders healthy, contact sports are another issue tho, no more rugby for me :frowning:


#3

I am pretty sure from everything I read and recall and understand of anatomy that it was a "regular" anterior subluxation. How much improvement can I expect by doing specific shoulder rehab exercises to strengthen the rotator cuff muscles?


#4

Justinduc, I have experienced a subluxing shoulder before and all I can say is make sure you have balance in your weight training routine. If you do bench press then do bent over row after it. If you do military press then to a pull/chin up after it. Also work on your rotators post work out twice a week. Stretching them also helps tremendously. One of the best stretches imho are towel dislocation stretches. I know they sound painful but all they are is you grab a towel and hold it on opposite ends in front of you at your hips. Then slowly bring your arms over your head and begind you without bending your elbows. Then do the same except from behind. You can do these with basically anything, so you don't need a towel.

Just doing these few simple things have improved the health of my shoulders ten fold, and I have been sublux free for over a year. Best of luck to you.


#5

that should read "behind"


#6

I have problems with, and have had both shoulders operated on for, dislocations/subluxations. Rotator work will help but, at least in my case, will never fix the problem. I don't have much trouble training (popped out a couple of times while squatting) but other activities have caused me problems. You need to be aware of the ROM you have and conscious of the positions you put yourself (your arm) in.


#7

I have problems with, and have had both shoulders operated on for, dislocations/subluxations. Rotator work will help but, at least in my case, will never fix the problem. I don't have much trouble training (popped out a couple of times while squatting) but other activities have caused me problems. You need to be aware of the ROM you have and conscious of the positions you put yourself (your arm) in.

Can you tell me what specific surgeries you had done, how long was the recovery and how 'useable' are they now?

Are they 100%, bring it on heavy football rugby or will you always have to walk on egg shells (I just hate the psychological hesitation factor it adds to any activity like making me not be able to give my all for fear of popping out)


#8

If you get a good doctor, preferrably a shoulder specialist and not some general Ortho. quack, surgery can be a good option. I played football in college after one of my surgeries and had no major problems.

My second surgery, after college and on the other shoulder, is different. I had some severe dislocations prior to surgery and the surgery has only reduced the problem from dislocations to minor subluxations (like you described in your original post). I could get it fixed again but I'm 32 years old now and don't plan on playing anymore football.

I'm not a doctor and don't know the full extent of your problem but if you are serious about playing contact sports, get the shoulder fixed.


#9

Are you still frequenting this forum? If so, hmu! I have questions about subluxations and what kind of recovery to expect. I’d love to hear from you!