Shoulder dislocation...help please

Hey guys,

I'm new to the forum but not the sport. I've got a quick question for some rehab if anyone can help. I dislocated my shoulder in a fight about a month ago and I've got another scheduled fight in late January (but I may be able to postpone it until early February if necessary). I've been doing a ton of rehab on it and some minor strength exercises (bench press, lots of rotator cuff work, push ups on ball etc) but it stills feels really fragile and somewhat loose....like if I throw a strong hook or jab it might pop. Does anyone have any exercises they would recommend that would help tighen my shoulder back in place and strengthen my shoulder at the same time.....so I can get back to fighting.

Thanks in advance.

This question should probably be in the health & fitness forum but anyway.

Lebanner had a similar injury and he was out for a year. The problem is that you have ligaments that hold the shoulder in place and if they don't heal-up properly you get "shoulder instability". The bad part is that if it doesn't heal properly you could have that "instability" permanently. Read about it here orthopedics.about.co.../a/dislocation_2.htm

Seriously you should see a professional about this and not be asking in these forums because if you take the wrong course of action it might end up becoming a permanent injury.

What I can tell you is to lay off all fighting and training until your injury is sorted.

That is just bad luck....I dislocated my shoulder before and was told I suffer from something like "reoccurring subluxations" of the shoulder.

I rehabbed with both an athletic trainer and some MD (orthopedic something?) and spent a few months doing a variety of exercised. Mine may be different because I was trying to get back into the football season and stay on the field, but here are some of the things I had to do.

1) Punches - Lay on your back and hold a 10 lb dumbell straight up in the air with your arm locked and extended. Use your shoulder to lift it off the ground 10-20 times per set. Increase weight as needed.

2) Reverse Punches - DO the same thing above, but bent over and pulling the weight up.

3) Hold a 10 lb plate in your hand and, with your arm extended, raise it slowly away form your body, to your side, until it reaches just abve shoulder level. Slowly go back down. DO sets of 10-20.

4) Same exercise, but raise forward out in front of you..

GO easy on the bench and pushups.....stay away from dips all together

Out of curiosity, what kind of doctor are you rehabbing with? You might already be doing a lot of the things I had to do, so I only mentioned a few things above that I feel helped me out. I stayed away form heavy weights for most of the season though and concentrated more on high reps with low weight so I could strengthen the join as much as possible....

Medical Rubber tubing excercizes are very low impact, but they stretch the shoulder out nicely.

I don't know too much else besides what has already been posted. My boss recently had to have surgery to fully correct this same issue. Hopefully you won't need anything as drastic as that.

Quote:

Originally Posted by Scarborough

Medical Rubber tubing excercizes are very low impact, but they stretch the shoulder out nicely.

Not sure if you are referring to the same thing, but I had to do exercises with Thera-Bands, basically pieces of rubber....I would step on one end and then do the above exercises using the rubber. I felt it did a lot more to strengthen the tendons/ligaments than the weight training did.