A dislocated shoulder is an unpleasant and often painful injury. It can happen suddenly during sports, a fall, or even an unexpected movement. When the shoulder becomes dislocated, the muscles and ligaments around the joint are often also damaged. Good recovery is therefore important, and movement plays a major role in this. In this blog, you’ll read all about the symptoms, treatment, and how you can safely move again with the help of MotiMove .
What you’ll read in this blog
- What does ‘dislocated shoulder’ mean?
- Symptoms of a shoulder dislocation
- First aid: what to do right after it pops out?
- Recovery and rehabilitation
- Exercises after a dislocated shoulder
- How MotiMove can support your recovery
- Frequently asked questions
What does ‘dislocated shoulder’ mean?
A dislocated shoulder (shoulder luxation) means that the head of the upper arm has popped out of the shoulder socket. This can happen forwards (most common), backwards, or downwards. The shoulder joint is the most mobile joint in the body and therefore also the most unstable.
Symptoms of a dislocated shoulder
You can recognize a shoulder luxation by the following signs:
- Sharp pain in the shoulder and upper arm
- A clearly visible deformity or bulge
- Limited range of motion: you can no longer move your arm normally
- Numbness or tingling in the arm/hand (due to nerve pressure)
- Muscles around the shoulder feel weak or cramped
After reduction, the shoulder often remains sensitive, painful, and unstable.
First aid for a dislocated shoulder
Call medical help immediately and do not try to push the arm back yourself. Until you see a doctor:
- Support your arm with a sling or pillow
- Remain as still as possible
- Apply ice to the shoulder to reduce swelling
A doctor will put the shoulder back into place (reduction). This is often followed by a period of rest and physiotherapy.
Recovery and rehabilitation
After reduction, your shoulder is still vulnerable. You often need to wear a sling and rest for a few weeks. Then the real recovery begins:
- Phase 1: Rest and pain reduction
- Phase 2: Restoring mobility and gentle movement
- Phase 3: Exercises for muscle strength and stability
- Phase 4: Return to sport or work
It’s important not to do too much too soon. Careless rehabilitation can lead to chronic instability or recurrent dislocation.
Exercises after a dislocated shoulder
Exercises are crucial for recovery, but they must be built up gradually and safely. Think of:
1. Pendulum exercise (initial phase)
Let your arm hang relaxed and move small circles. Helps loosen the joint.
2. Scapular setting
Sit or stand upright. Gently squeeze your shoulder blades together. Strengthens the stabilizing muscles.
3. Wall walking
Place your fingers against the wall and ‘walk’ slowly upward with your hand. Good for mobility.
4. Resistance band exercises (advanced)
For example, pressing or rotation exercises with a light elastic band. This strengthens the rotator cuff.
Always do this under supervision or with a safe app like MotiMove.
How MotiMove helps with recovery from a shoulder luxation
MotiMove is a movement app specifically for people with pain or injuries, such as after a dislocated shoulder. The app offers:
- Safe, gentle exercises at your level
- Exercise programs focused on shoulder mobility and stability
- Track your pain score and monitor your progress
- Short instruction videos so you perform them correctly
- Daily guidance without needing to visit the physio
MotiMove is ideal for home use and supports you at every step of your rehabilitation.
Frequently asked questions (FAQ)
How long does recovery from a dislocated shoulder take?
On average 6 to 12 weeks. Full return to sports can take 3 to 6 months.
Can I do exercises myself after a shoulder luxation?
Yes, but only after consulting your doctor/physiotherapist or via a safe app like MotiMove.
Does a dislocated shoulder tend to happen again?
It can, especially in young people and if the muscles are not properly strengthened. Exercises help lower that risk.
What if I feel pain or instability again?
Consult your doctor. Don’t let symptoms persist for too long.
Is MotiMove suitable for shoulder rehabilitation?
Yes, MotiMove contains specially designed shoulder programs that you can safely follow at home.
Have you had a dislocated shoulder? Start moving responsibly today. Download MotiMove and recover safely, at your own pace.