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A shoulder dislocation occurs when the head of the upper arm bone (humerus) pops out of the socket (glenoid) in the shoulder blade.Because the shoulder is the body’s most mobile joint, it is also the most frequently dislocated.

Immediate First Aid

If you suspect a dislocation, do not try to pop it back in yourself. This can damage nerves, blood vessels, or cause fractures.

  • Immobilize: Keep the arm close to the body. Use a sling or a makeshift one (like a scarf) to prevent movement.

     

  • Ice: Apply ice packs for 15–20 minutes to reduce swelling and pain.

     

  • Seek Medical Help: Go to an Urgent Care or ER immediately. A doctor will perform a closed reduction to safely guide the bone back into the socket.

     
     

Signs & Symptoms

  • Visible Deformity: The shoulder may look “squared off” or have a bulge where the bone has moved.

     

  • Intense Pain: Sudden, severe pain that worsens with any movement.

     

  • Inability to Move: You will likely be unable to lift your arm or rotate it.

     

  • Numbness/Tingling: This may occur in the arm or fingers if a nerve is being pinched.

     

The Recovery Process

Recovery typically happens in three phases over 12 weeks to several months:

 

Phase Timing Focus
1. Immobilization 1–3 weeks Wearing a sling to allow ligaments to heal; icing for pain.
2. Early Motion 3–6 weeks Gentle “pendulum” swings and passive movements to prevent stiffness.
3. Strengthening 6+ weeks Exercises for the rotator cuff and shoulder blade muscles to stabilize the joint.

Rehabilitation Exercises

Once cleared by a doctor or physical therapist, you may start these common movements:

  1. Pendulum Swings: Lean forward, supporting yourself with your good arm. Let the injured arm hang and swing gently in small circles.

     

  2. Scapular Squeezes: Squeeze your shoulder blades together and hold for 5 seconds to build posture and stability.

     

  3. Isometric Rotations: With your elbow at a 90° angle against a wall, gently press your forearm outward or inward against the wall without actually moving the joint.

     

Preventing Recurrence

Once a shoulder has dislocated, the ligaments are often stretched, making a second dislocation more likely.

 

  • Avoid “High-Five” positions: Movements where the arm is up and rotated back (like throwing a ball) are high-risk.

  • Stick to PT: Consistency with strengthening exercises is the best way to avoid surgery.

  • Listen to pain: If the joint feels “loose” or clicks painfully, back off and consult a specialist.

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