Diagnosis Explanation:

A shoulder fracture occurs when one of the bones in the shoulder complex (clavicle, scapula, or humerus) breaks due to falls, direct impact, or high-energy trauma. Common types include:

• Clavicle (Collarbone) Fracture – Common in falls or direct blows to the shoulder.
• Proximal Humerus Fracture – Break near the top of the upper arm bone, common in older adults.
• Scapula (Shoulder Blade) Fracture – Rare but serious, often caused by high-impact trauma.

Symptoms:

• Severe pain and swelling in the shoulder.
• Bruising and deformity at the fracture site.
• Difficulty lifting the arm or moving the shoulder.
• Grinding or cracking sensation with movement.

Specific Work Modifications:

• If your job requires standing or walking: Avoid carrying weight on the injured side, and take frequent seated breaks.
• If your job involves lifting: Avoid lifting, pushing, pulling, or repetitive arm movements. Use both hands whenever possible.
• If your job is desk-based: Keep the shoulder supported, avoid leaning on the affected arm, and take breaks every 30 minutes to prevent stiffness.
• Avoid: Overhead reaching, carrying heavy objects, and prolonged arm use.

Specific Activity Modifications:

• If you play sports: Avoid contact sports, throwing, or impact activities until fully healed.
• If you do weightlifting: Avoid bench presses, overhead presses, deadlifts, and arm-dependent exercises.
• If you do yoga or Pilates: Modify movements to avoid weight-bearing on the arms (planks, downward dog).
• Avoid: High-impact activities, sudden arm movements, and exercises that cause pain.

Recommended Supplements:

• Calcium & Vitamin D – 1000mg/800 IU daily for bone healing.
• Collagen Peptides – 10g daily to support bone and soft tissue repair.
• Magnesium – 300-400mg daily to promote bone strength and muscle relaxation.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to aid bone and muscle healing.
• Eat Bone-Strengthening Foods (leafy greens, dairy, nuts, seeds) to support fracture repair.
• Consume Anti-Inflammatory Foods (berries, turmeric, green tea) to reduce swelling.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to support bone regeneration.

Home Exercise Prescription (Rehabilitation for Shoulder Fracture)

Early Phase (0-2 Weeks, Reducing Pain & Protecting the Joint):

• Immobilization – Wear a sling for 2-6 weeks, as directed by your doctor.
• Pendulum Exercises – Lean forward, let the arm hang, gently swing in circles, 10 reps, 2x/day.
• Elbow Flexion & Extension – Bend and straighten the elbow while keeping the shoulder still, 10 reps, 2x/day.
• Scapular Retractions – Squeeze shoulder blades together, hold 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (3-6 Weeks, Restoring Mobility & Strength):

• Wall Walks (Forward & Lateral) – Use fingers to "walk" the arm up the wall, hold 5 seconds, repeat 10 reps, 2x/day.
• Isometric Shoulder Holds – Press palm against a wall without moving the shoulder, hold 5 seconds, repeat 10 reps, 2x/day.
• Internal & External Rotation (Resistance Band, If Tolerated) – Rotate arm inward and outward, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Improving Strength):

• Lateral Arm Raises (Light Resistance) – Raise arms to shoulder height, 10 reps, 2x/day.
• Scapular Stability Exercises (Resistance Band Rows) – Pull resistance band toward chest, 10 reps, 2x/day.
• Modified Push-Ups (Wall or Knees) – Maintain control, 10 reps, 2x/day.

Helpful Books:

1. The Healthy Shoulder Handbook: 100 Exercises for Treating and Preventing Injuries – Karl Knopf.
2. Overcoming Pain: A Guide to Managing Shoulder, Neck, and Back Pain – Dr. Kit Laughlin.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.