Diagnosis Explanation:

A shoulder dislocation occurs when the humerus (upper arm bone) pops out of the shoulder socket (glenoid), usually due to a fall, sports injury, or sudden trauma. The shoulder is the most commonly dislocated joint due to its wide range of motion.

Types of Shoulder Dislocations:

• Anterior Dislocation (Most Common, 95%) – The humerus moves forward out of the socket, often from falling on an outstretched arm.
• Posterior Dislocation (Rare) – The humerus moves backward, usually from seizures or electric shock injuries.
• Inferior Dislocation (Very Rare) – The humerus moves downward, often due to high-force trauma.

Symptoms:

• Severe shoulder pain and deformity (arm may appear out of place).
• Inability to move the shoulder or loss of strength.
• Swelling, bruising, and possible numbness in the arm.
• Instability and a high risk of repeat dislocations if the ligaments are damaged.

Specific Work Modifications:

• If your job requires standing or walking: Avoid carrying weight on the injured side and take breaks to rest the arm.
• If your job involves lifting: Avoid lifting, pushing, pulling, or repetitive overhead movements. Use both hands when possible.
• If your job is desk-based: Keep the shoulder supported, avoid resting the arm on hard surfaces, and take posture breaks every 30 minutes.
• Avoid: Overhead reaching, carrying heavy objects, repetitive arm motions, and forceful pushing/pulling.

Specific Activity Modifications:

• If you play sports: Avoid contact sports, throwing, swimming strokes, or overhead racket sports until fully healed.
• If you do weightlifting: Avoid bench presses, overhead presses, dips, and pull-ups; instead, focus on controlled, pain-free movements.
• If you do yoga or Pilates: Modify poses to avoid excessive shoulder stretching, deep rotation, or weight-bearing on the arms.
• Avoid: High-impact activities, repetitive overhead motions, and exercises that cause joint pain or instability.

Recommended Supplements:

• Collagen Peptides – 10g daily for ligament and joint repair.
• Vitamin C – 500mg daily to promote collagen synthesis.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint lubrication and cartilage health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support joint and muscle healing.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain joint lubrication.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to support joint function.

Home Exercise Prescription (Rehabilitation for Shoulder Dislocation)

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

• Immobilization – Wear a sling for 2-4 weeks as instructed by your doctor.
• Pendulum Exercises – Lean forward, let the arm hang, gently swing in small circles, 10 reps, 2x/day.
• Scapular Squeezes – Pinch shoulder blades together, 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.

Strengthening Phase (2-6 Weeks, Improving Stability & Mobility):

• Wall Walks (Forward and Lateral) – Use fingers to "walk" the arm up the wall, hold 5 seconds, repeat 10 reps, 2x/day.
• External Rotation with Resistance Band – Keep elbow at 90 degrees, rotate forearm outward, 10 reps, 2x/day.
• Internal Rotation with Resistance Band – Keep elbow at 90 degrees, rotate forearm inward, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Maintaining Mobility):

• 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 Shoulder Pain Solution: Simple Exercises to Prevent and Recover from Injury – John M. Kirsch, MD.
2. Overcoming Shoulder Pain: A Guide to Rehabilitation and Recovery – Peter T. J. Barrett.

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