A shoulder dislocation is an annoying and often painful injury. It can occur suddenly during sports, a fall or even an unexpected movement. When the shoulder is dislocated, the muscles and ligaments around the joint are generally also injured. That’s why proper recovery is important and movement plays a key role. In this blog, you will discover everything about the symptoms, treatment and how you can safely start moving again with the help 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 help you with recovery
- Frequently asked questions
What does “shoulder dislocation” mean?
A shoulder dislocation (glenohumeral dislocation) means that the head of the humerus comes out of the glenoid cavity. This can occur forwards (the most common), backwards, or downwards. 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:
- Intense pain in the shoulder and upper arm
- Clearly visible deformity or bump
- Restricted movement: you cannot move your arm normally
- Tingling or numbness in the arm/hand (due to nerve compression)
- The muscles around the shoulder appear loose or very tight
After reduction of the dislocation, the shoulder generally remains sensitive, painful and unstable.
First aid in case of a shoulder dislocation
Call emergency services immediately and do not try to put the arm back in place yourself. Until the doctor arrives:
- Immobilize the arm with a sling or cushion
- Stay as still as possible
- Apply ice to the shoulder to reduce swelling
A doctor will put the shoulder back in place (reduction). Then, a period of rest and physical therapy is usually required.
Recovery and rehabilitation
After reduction, your shoulder remains vulnerable. It will often be necessary to use a sling and rest for a few weeks. Then the real 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 sport or work
It is important not to overdo it too soon. Poor rehabilitation can lead to chronic instability or recurring dislocation.
Exercises after a shoulder dislocation
Exercises are essential to recovery but must be introduced gradually and safely. Consider:
1. Pendulum exercise (initial phase)
Let the arm relax and make small circles. This helps mobilize the joint.
2. Shoulder blade squeeze
Sit or stand with your back straight. Slowly bring your shoulder blades together. This strengthens the stabilizing muscles.
3. Climbing the wall
Place your fingers against the wall and slowly “walk” up with your hand. Good for mobility.
4. Exercises with resistance band (advanced)
For example, pushing or rotation movements with a light resistance band. This strengthens the rotator cuff.
Always perform them under supervision or with a reliable app like Motimove.
How Motimove helps with recovery from a shoulder dislocation
Motimove is an exercise app specially designed for people with pain or injuries, especially after a shoulder dislocation. The app offers:
- Safe and gentle exercises tailored to your level
- Programs focused on shoulder mobility and stability
- Pain management and tracking your progress
- Short videos with instructions to perform exercises correctly
- Daily guidance without needing to visit a physical therapist
Motimove is ideal for use at home and supports you at every stage of your rehabilitation.
Frequently Asked Questions (FAQ)
How long does it take to recover from a shoulder dislocation?
On average, from 6 to 12 weeks. Full return to sport can take 3 to 6 months.
Can I do exercises on my own after a shoulder dislocation?
Yes, but only after consulting your doctor/physiotherapist or by using a reliable app like Motimove.
Once the shoulder is dislocated, can it happen again more easily?
It’s possible, especially in young people and if the muscles are not sufficiently strengthened. Exercises help reduce this risk.
What should I do if I experience pain or instability again?
Consult your doctor. Do not let discomfort persist for too long.
Is Motimove suitable for shoulder rehabilitation?
Yes, Motimove offers specific shoulder programs that you can safely follow at home.
Have you suffered a shoulder dislocation? Start moving responsibly today. Download Motimove and recover safely, at your own pace.