A shoulder dislocation is an unpleasant and often painful injury. It can occur suddenly during sports, due to a fall, or even with an unexpected movement. When the shoulder is dislocated, the muscles and ligaments around the joint are usually also injured. That's why proper recovery is important, and movement plays a crucial role. In this blog, you will learn everything about the symptoms, treatment, and how you can safely get moving again with the support of Motimove.
What will you find in this blog?
- What does "shoulder dislocation" mean?
- Symptoms of a shoulder dislocation
- First aid: What to do immediately after a dislocation?
- Recovery and rehabilitation
- Exercises after a shoulder dislocation
- How Motimove can support you during recovery
- Frequently asked questions
What does "shoulder dislocation" mean?
A shoulder dislocation (glenohumeral dislocation) means that the head of the upper arm bone slips out of the socket. This can happen forward (most common), backward, or downward. The shoulder joint is the most mobile in the body and thus also the most unstable.
Symptoms of a shoulder dislocation
You can recognize a shoulder dislocation by the following signs:
- Severe pain in the shoulder and upper arm
- Clearly visible deformity or bump
- Limited mobility: You can't move your arm normally
- Tingling or numbness in the arm/hand (due to nerve compression)
- The muscles around the shoulder appear limp or very tense
After relocation, the shoulder usually remains sensitive, painful, and unstable.
First aid for a shoulder dislocation
Call emergency services immediately and do not try to reset the arm yourself. Until the doctor arrives:
- Stabilize the arm with a sling or pillow
- Stay as calm as possible
- Apply ice to the shoulder to reduce swelling
A doctor will reset the shoulder (reposition). Afterwards, a period of rest and physical therapy is usually necessary.
Recovery and rehabilitation
After reposition, your shoulder remains vulnerable. It is often required to wear a sling for several weeks and to take it easy. Then the actual recovery begins:
- Phase 1: Rest and pain management
- Phase 2: Regaining mobility and gentle movements
- Phase 3: Strength and stability exercises
- Phase 4: Return to sports or work
It is important not to do too much too soon. Incorrect rehabilitation can lead to chronic instability or a repeat dislocation.
Exercises after a shoulder dislocation
Exercises are crucial for recovery but must be introduced gradually and safely. For example:
1. Pendulum exercise (initial phase)
Relax the arm and make small circles. This helps mobilize the joint.
2. Shoulder blade retraction
Sit or stand with a straight back. Slowly draw your shoulder blades together. This strengthens the stabilizing muscles.
3. Climbing the wall
Place your fingertips on the wall and "walk" slowly up with your hand. Good for mobility.
4. Exercises with resistance band (advanced)
For example, pressing or rotational movements with a light resistance band. This strengthens the rotator cuff.
Always perform the exercises under supervision or with a reliable app like Motimove.
How Motimove helps with recovery after a shoulder dislocation
Motimove is an exercise app specially developed for people with pain or injuries – especially after a shoulder dislocation. The app offers:
- Safe and gentle exercises tailored to your level
- Programs focusing on shoulder mobility and stability
- Pain management and tracking your progress
- Short videos with instructions for proper exercise execution
- Daily support without having to visit a physical therapist
Motimove is ideal for home use and supports you in every phase of your rehabilitation.
Frequently asked questions (FAQ)
How long does recovery take after a shoulder dislocation?
On average, 6 to 12 weeks. Full return to sports may take 3 to 6 months.
Can I do exercises myself after a shoulder dislocation?
Yes, but only after consulting your doctor/physiotherapist or by using a reliable app like Motimove.
Can it happen again more easily after a dislocation?
That is possible, especially in young people and if the muscles are not sufficiently strengthened. Exercises help reduce this risk.
What should I do if I feel pain or instability again?
Consult your doctor. Don't ignore complaints for too long.
Is Motimove suitable for shoulder rehabilitation?
Yes, Motimove offers specific shoulder programs that you can safely follow at home.
Have you had a shoulder dislocation? Start responsible movement today. Download Motimove and recover safely at your own pace.