The aim of phase 1 is to reduce pain and inflammation and protect your shoulder.
During this phase, it is especially important to avoid abduction and external rotation of your shoulder (lifting your arm out to the side and rotating it outwards at the same time).
Treatment
To be done daily.
Cold Therapy
Apply cold therapy and a compression wrap for 20 minutes every 2 hours for the first 24 hours to help with the pain and swelling.
Reduce frequency as symptoms improve to a minimum of at least 3 times a day.
Specialist cold therapy shoulder wraps are particularly good as they apply both cold therapy and compression at the same time.
Immobilise
Your doctor/medic will place your arm in a sling to immobilise your shoulder.
Anti-inflammatory gel
Apply anti-inflammatory up to 4 times per day.
Rest
Complete rest from all physical activity.
Exercises
2 to 3 times a week.
Scapular setting
Teaching point:
- In a slightly flexed position, sit up in a good posture
- Bring your shoulder blades together and give them a squeeze
- Hold for 2-3 seconds and relax
- 3 times a day
- 6 sets for 10 seconds
Neck retraction exercises
Teaching point:
- Sit up in an upright position
- Bring your head back over your shoulder blades, in effect attempting to make a double chin
- Hold the neck retraction for two to three seconds, then release your neck back towards the neutral position
- Make sure to glide back naturally
- Repeat this six times
- 3 times per day
Note: Do not let your chin down to your chest, the head slides back over the shoulder blades.
Move on to phase 2?
Check if you are ready to move on:
Exit criteria
- Complete rest for at least 3 days
- Protect and apply Ice for 20 minutes every 2 hours
- Do not force or stretch the shoulder
- Immobilise into internal rotation for up to 3 weeks (wean off as comfortable)
- Reduced pain levels
- Able to actively recruit muscles for scapular setting
Note: If you have received any specific guidance or advice from a doctor regarding your shoulder dislocation, then follow these guidelines or timelines as well.