Shoulder Dislocation Rehab. What to do

[@Hdbdnj]

This is exactly what I needed. A lot of these videos are little rotator cuff exercises. This is a full workout for the joint and surrounding muscles. Stuff you should be doing after you gain range of motion.

[@yoomunda]

My first shoulder dislocation occurred in same way in gym when I was 25 years old.after that my shoulder dislocated many times in different activities but I did not left exercise but 4 years ago while playing snooker my shoulder popped up again n I was unable to fix it back I rushed to hospital n they fixed it but after that incident I consulted sports physio n recommended me to PT and told Me that now you are 35 years old there are less chances of dislocation after 35 years so don't worry and don't stop work out in gym with lite weight alhamdulilah 4 years passed I m perfectly fine motion range is good no pain but I do my workout with lite weight.

[@irfanss2210]

There is a rare chance but it should due to our weakness of body due to fever/low immunity at that time even in sleep chance for dislocation due to external Rotation. I have the same in my right shoulder since 2011 while falling(While Palying Cricket) when I'm in 21 yr old, and dislocated 5 times within 11years, last one was on 03 Aug 2022, while in sleeping(I have viral fever around 3+week so that my body become weak and it leads easy dislocation when external rotation. I had managed all the dislocation myself to relocate, but the pain was horrible in first, 4th and 5th(11,6,~4 years interval) bcoz those happened as a new dislocation after healed tye labrum. I don't know when/at which age i can manage it(I hope may be after 35yr dislocation may not happen).

[@resurgem]

Thank you for explaining why isometric exercises are so crucial in proper collagen formation. It is 4 weeks now since my anterior dislocation, and although I'm still doing isometrics, i have also moved on to regular type exercises with bands. It's going to be a long haul.

[@marksaulnier2222]

I dislocated on a snatch. The absolute best advice I've recieved is from my PT, their programming and regular massage

[@rodneymamodikeleng5959]

I dislocated mine last year, almost fainted from the pain. Train smart y'all. Please

[@TejTalks]

great video

[@michaelkafuisenanu1943]

I just dislocated my shoulder 2 weeks ago, I get uncomfortable watching him exercise after the dislocation... How long will it take for me to be able to do these kinds of exercise...And also, is it safe for one to lay down of the dislocated shoulder as your patient did?

[@KhalilHussein]

Sorry to hear that! How long? It really depends on how bad the dislocation was in the first place. You should be able to start some gentle exercises that just work on range of motion straight away. If you use pain as a guide you'll be pretty safe in the early days. Take everything slow and test things out. If it feels okay then you're usually okay, just always take it slow and remember healing takes months so don't rush to get more movement of range of motion as this is how most people end up getting hurt again!

[@michaelkafuisenanu1943]

@@KhalilHussein Thank you very much, that was helpful

[@AlcatrazMeow]

How much time did it take him to come back to the gym and did he have a labrum tear? Im 5 months since injury, still struggle and on top of all I have snapping triceps / ulnar subluxation issues which I will most likley get a surgery on..

[@KhalilHussein]

His dislocation wasn't too bad..so within 4 weeks I had him doing light training. Like flat bench with dumbells using 8-10kgs etc he didn't have a labrum tear. If you have a labrum tear it is a bit more difficult especially depending on what type of tear you have, some tears are easier to train with vs others. But you should try to slowly get yourself back into training, it's mainly a matter of figuring out what you can and can't do. The shoulder Still functions with a labrum tear so you can still improve it but you may be limited by the degree of the tear. But there is a window of movement that you can Improve strength and movement with. I hope that makes sense.

[@AlcatrazMeow]

@@KhalilHussein Yeah I understand. I didn't dislocate my shoulder, but I was training really hard at home with concrete weights and doing 2x what I do for shoulder press like an idiot. So one sudden day my shoulder started hurting. Docs say it's not that bad, problem is I cant treat it properly because both of my elbows are now fucked as well and have to get them surgery. Really tired of life at this moment...just 23

[@KhalilHussein]

@@AlcatrazMeow ahh sorry to hear. Hit me up on Instagram my handle is @khalilchiro. I'll see if I can help point you in the right direction. Even with elbow issues needing surgery there are ways to improve things to help with getting back to some form of normal life. Surgery is only a small part of recovery!

[@reeashashvina1051]

Hello. I have dislocated my left shoulder one week ago (did a straight pull over on the floor) When can i start my rehab?

[@KhalilHussein]

I would start straight away, small movements in a pain free range are best to keep range of motion while the joint is healing then work your way up to more and more load.

[@ihsangerev2520]

That's a brilliant content for people who had shoulder dislocation. Thank you! And I just would like to share my story. I had a traumatic shoulder dislocation about 1 month ago and now I'm trying to rehab, mobilize, stabilise and strength it. Now, I've got an only one question in my mind, is there any possibility to rehab my small labrum tear (Bankart lesion) without surgery?

[@KhalilHussein]

thanks very much! lesions can heal but it depends how big they are and what types of lesion is present. Many people can live normally and play the sports they wish without any issues as long as rehab is done correctly, loading the shoulder is the position it was dislocated in is extremely important to try and prevent further dislocations. Usually I suggest to most people try 6-9 months of conservative management and if any problems still persist consult a surgeon.

[@ihsangerev2520]

@@KhalilHussein Thank you Mr Hussein. My shoulder was dislocated by pushing it backwards in a horizontal position of 90 degrees in a football match and I have been diagnosed with Bankart Lesion, Hill-Sachs Deformation and couple of small fractures on head of Humerus. I'm a bit lost about if I get surgery. 🤓

[@KhalilHussein]

@@ihsangerev2520 that sounds tough. the best thing would be to consult one or two surgeons and get their opinion on it. Sometimes you can get away without surgery but it depends on many different things. Without surgery, you may heal back to 100% but you also might only heal back to 80% (which is fine for some people but might not be fine for you). so always best to get a few opinions.

[@ihsangerev2520]

@@KhalilHussein thank you so much for your recommendations. 🙏🏼 Good day.

[@rosssaggers4511]

@KhalilHussein, can you do boxing again if you dislocated your shoulders, if you do the rehab. Or boxing is to dangerous for bad shoulder.

[@5hillscrossfit]

Would CARS be ok for beginning movement after a dislocation ? Olympic lifter dislocated shoulder sliding at a softball game

[@KhalilHussein]

Yes, as long as it has relocated and you don't push into pain, do what you can. early movement will improve healing and also help get range of motion back which is important. high frequency, low intensity movement is key early on.

[@kevinmonis3985]

I had a shoulder dislocation 1 week back while playing football. My doctor didn't even recommend physio, he told me to keep my sling on for another week. He said no need mri for a first time dislocation. There is no pain right now. I actually already started movement because I have heard of frozen shoulder. I hit the gym 6 days a week. Since injury I have been training everything beside my right shoulder. . I used to do 20 pull ups every single day. I have pretty strong shoulders. What do you recommend my next step to be? You think I'll be able to get back to benching and stuff like that.

[@KhalilHussein]

sorry to hear it. I would recommend next step get a physio or someone to assess it just to be sure nothing was missed. Doctors aren't the greatest when it comes to injuries. Other than that, I would advise slowly trying to use your shoulder more, as long as there is no pain during movement. So shoulder CARs like I showed in the video or on my channel are a good way to start getting more movement which will help the healing process. Slowly adding more resistance to the shoulder eg starting to pushups against a wall then slowly working your way down to the floor over a few weeks. Everyone has different starting points which is why I recommend getting an assessment, it will save you a ton of headache if you do things right the first time.

[@DjXXS3RL]

How are you doing now? Did you have a full dislocation and labrum tear?

[@herbertwong7004]

Hello there, the video really means a lot to some of us. I had my shoulder restabilization surgery with bankart repair 3 years ago. Since last year, I've dislocated my shoulder again from sports around 5 times already:(. Would you suggest considering a second surgery or should I focus on the physiotherapy and muscle-strengthening exercises on a daily basis? Thank you very much for your valuable opinions.

[@KhalilHussein]

hard to say without assessing you myself as you've had quite a few more dislocations. Either way building strength and mobility will be a requirement for you if you do or don't get surgery. If you do have surgery training beforehand will maximise recovery afterwards, if you don't have surgery it will improve things. So you can either book a video chat with me via my website www.khalilhussein.net or speak to your previous surgeron to see what their opinion is on the matter. Hope that helps!

[@herbertwong7004]

@@KhalilHussein Thank you very much indeed!

[@sergiojrsanchez]

@@herbertwong7004 hey any update on your shoulder? did you ended up doing a second surgery?

[@omarajraoui8199]

idk how he came back 1 day after the dislocation ive been in a sling for 3 weeks and now im starting pt and ifind it difficult

[@KhalilHussein]

Hi dislocation wasn't major. It popped out for a second or two then self relocated, so his grading would probably be a 1. The next day he was able to lift and move the arm but his range of motion was limited to a degree, but probably not as bad a severe dislocation would have been.

[@omarajraoui8199]

@@KhalilHussein yes i figured so idid 13 sessions in pt but still lack range of motion , i cant do the movement abduction+ external rotation ( the 90 degree where you would press naturally when working shoulders). Please can you recommend any exercises ??

[@yashkharade2]

I'm also in string it's your first time?

[@spadeking6151]

How long was this rehab period

[@KhalilHussein]

about 4-6 months

[@JoseRodriguez-vy7gm]

I’ve dislocated my shoulder about 36 times in 9 months so I have no insurance what do I do? I always just pop back in

[@KhalilHussein]

Hey there. If you've done it that many times I think at some point you may need surgery to stabilise it again. However that does not mean you can't at least improve it to a point that it won't affect you as much in day to day life. I'd say work on building strength around the shoulder in many different ranges, especially external and internal rotation..start very slow and take your time. Even just general training will help it alot. Bodyweight training would also be good. I'd say however that due to so many dislocations you're better off working with someone who can at least guide you. Hit me up on Instagram if you have any more question or want to have an online consult and I can guide you further.

[@danielwallace749]

hi i had a posterior shoulder dislocation last week and have little pain as of yet ,with it being a posterior dislocation are different exercises recommended

[@KhalilHussein]

i can't say exactly what you would need without assessing you first myself. This video was to show general guidelines only.

[@giribabu3160]

hi brother ,i had my 3rdshoulder dislocation after 7 years gap from 2nd dislocation.can i become to normal stage??

[@KhalilHussein]

hi there, yes you can, but you need to rehab your shoulder and get stronger. in time things heal but you need to work hard to get it back to normal and then even stronger after that!

[@giribabu3160]

@@KhalilHussein woww thanks brother your kind words made my day......thanks a lotttt

[@tompretl]

Good physio treatment but why people doing such heavy overhead presses (arched back) poison for the shoulder

[@zayd7964]

Dr plz give me advice this happened to me tonight i've suffered like 10min after that i continued workout now i feel good But reading many comments i feel like it would come back😭😭 but when i was young till now when my two hands are in the back i can move both infront of me only few people could do that

[@KhalilHussein]

if it's fine just manage your training and be smart with what you do. you are more likely to have another disclocation but only if you try to lift heavy too quickly.

[@zayd7964]

Yeah i got another dislocation😭😭😭

[@Stateofmind00]

Hello, I dislocated my shoulder about ten weeks ago. I rehabilitated myself through some KZbin videos. Now I feel better, but there are a few things which make it difficult for me to execute certain exercises. To start, I have a light adhesive capsulitis in which when I do the flexion or lift my elbow up laterally, my entire shoulder lift instead of one part. It looks like I’m just shrugging. 🤷🏻‍♂️. What can I do to fix that?

[@KhalilHussein]

Hi there. To be honest the best thing is to get someone professional to assess it properly especially if you think there is some adhesive capsules starting. As that can progress to getting much worse and take up to 1-2 years to get better. It's likely you have lost the ability to rotate your humerus inside the socket so when you move your arm it's "sticking" to the the socket and making you shrug. You could try working on internal and external rotation exercises but again I suggest getting someone to assess you! Hope that helps

[@Stateofmind00]

Khalil Hussein Thank you! When I work on the external rotation my elbow doesn’t rotate to the side. It tends to lock up at about 95°. How long does generally external rotation improve?

[@KhalilHussein]

@@Stateofmind00 not sure i understand the question. Hit me up on Instagram and it'll easier for me to help. My handle is @khalilchiro

[@haanswinn]

i dislocated mine 4 times now, i prob need surgery but i am just scared of long it will take to get back to normal...

[@KhalilHussein]

sorry to hear, best to go see a surgeon for a consultation to figure out your best options. doing nothing usually won't benefit you at all.

[@mayanksoni543]

sir today during workout my shoulder is dislocate but within a second it come to its natural position , i ll take asaclo mr tab ( a muscle relaxant ) taking my protein shake , having my proper diet now what should i do , should I continue my gym session or take a rest , and can i do soulder movement to warm up or just relaxed my joint and don't move ?

[@KhalilHussein]

best to slowly start training again and regain your strength and flexibility

[@darksta5]

How can you tell he did not tear his labrum? i thought all shoulder dislocation results in damage to the labrum??

[@KhalilHussein]

He had an mri a while later. He was lucky. Labrum tears like bankart lesions and hill sachs occur in 85-96% of shoulder dislocations. Even when they are present, rehab is key to getting better. This video is about principles to go by to get things moving.

[@MR_77777]

Salam my brother i dislocated my shoulder 5 years ago at a sparring session and the last time was last year probably the 4th and the last time, do i have any hope to be the same person i was before like i mean go back to sports like a normal person or it will keep dislocating again and again..

[@KhalilHussein]

Wslmz. Sorry to hear. If it's dislocated 4 times you can go back to normal but I would have someone assess you to see if you have shoulder instability. You may need a surgical fix followed by rehab. But if you do it right you'll be stronger than ever!

[@danielmitchell5814]

Assalamualaikum Khalil, thanks for the video. I had fallen from 20 feet on a concrete floor backwards, Alhamdulilah I had turned right when I fell and fell on my right shoulder, saving my back, head. My shoulder was dislocated, Alhamdulilah bone was not broken. Doctor located it same day then I went to a specialist, he asked me to rest it for 21 days and then start moving it. After excercises for one month, all my movements of shoulder became normal but I could lift weight with my right hand, when ever I did, it started paining. I gave 6 years gap, did sports, now I started going gym and doing shoulder excercises with dumbbels, weights, I am feeling its getting stronger now. Please suggest, will these excercises help me? Like the front shoulder deltoids, center deltoids, back deltoids shoulder excercises. Should I continue or leave. Thanks a lot in advance. Jazak Allah

[@KhalilHussein]

Walaikum salaam. If you're not feeling any pain and limitations in doing so, it would be a good idea to continue doing your weight training and continually pushing your shoulder to be stronger. This will reduce the likelihood of having another dislocation again.

[@jonhil33]

Great video Khalil. I had an anterior dislocation many years ago, but still have instability, pain, and limited movement in it - which exercises would you recommend for this?

[@KhalilHussein]

Thank you. If you had it years ago, you'll likely need a very structured program to build all around strength, generally building strength through full range of motion exercise would be beneficial. If it still very unstable I would consult your Dr to see if you need surgical stabilisation. Otherwise hit me up on Instagram and we could could an online consultation!

[@jonhil33]

@@KhalilHussein Thanks for the info :)

[@azb111hd9]

Hey bro I discolated 3 times in half a year in football when i rotated max, the 3 time i took 3 months break and started to go gym and rehab, but the doc said next time u might need surgery, what should i do? Does gear help me?

[@KhalilHussein]

If you rehab it well you might be okay, but 3 times is quite a lot so there is likely going to be some ligament laxity of the joint. Wearing gear will only help it so much, it shouldn't be a replacement for good rehab. You should focus on slowly exposing your shoulder to the positions it dislocates in and strengthening those ranges of motion. Joints take a long time to become stronger compared to muscles so think of in terms of months and years rather than weeks. If it does happen again I would definitely consult a dr about having surgery as sometimes this is the only way to get it back to a good level of stability. Good luck

[@sumitjoshi6138]

Sir I am gym person recently my shoulder get dislocated in last week while shoulder press.... How long I should avoid gym? And Can I do again shoulder press again?

[@KhalilHussein]

hard to say without knowing how bad the injury is, i would go see a Dr or physio about it. If you rehab it correctly and give it time you can get back to shoulder pressing again!

[@asinadinan6490]

I've dislocated my shoulder 2 months ago..now i can do normal things with dislocated hand..I'm doing physiotherapy the doctor said.. And feeling better.. He said you can workout gym things after 1 month..and there is few days to 1month..what things first I'll being to do with dislocated shoulder.. Can I use dumbells..and can I use..triceps, biceps and push-up workout?

[@KhalilHussein]

If you're feeling better and doing the physiotherapy then you should be okay to do some light dumbbell work, the only bad exercise would be one that makes you feel like the shoulder will pop out again or if it causes pain. Just take it slow and test things out before loading them up too heavy.

[@asinadinan6490]

@@KhalilHussein I'm using brick as dumbell.. It'll be 2kg I think is that good/bad.. And what exercise should I avoid..if it'll be pop out again?

[@KhalilHussein]

Avoid too much shoulder external rotation too soon. Build up to it slowly.

[@95mmarier]

It's been 4 days and cant even move my shoulder a bit

[@KhalilHussein]

sorry to hear, get it assessed if you still can't move it in a few days!

[@Kick2Kick-NBA]

how long after the incident, this guy started to do these exercises?

[@KhalilHussein]

pretty much the next day. he worked in the same gym that I was in, so we started him with very gentle movements from day 1, then slowly worked our way up to harder things.

[@Kick2Kick-NBA]

@@KhalilHussein THE NEXT DAY ?!?!? how the hell he can pull those moves off wow ...

[@KhalilHussein]

Haha. The next day we did very little. The video shows his progress over a number of weeks. So in the beginning I got him just moving his arm in small circles, to maintain his range of motion...we made sure all movements were pain free and these movements were tiny but it was still something.

[@parthianwarrior1901]

Hello bro can i ask you a question?

[@KhalilHussein]

sure, what's up?

[@parthianwarrior1901]

@@KhalilHussein Here is my MRI results can you tell me what it is? Results : The amount of intraarticular plaster increased in the neighborhood of the axillary recesses. supraspinatus tendon tendinosis was observed at the footprint level. there is an increase in fluid in the subcoracoid bursa. there is minimal degenerative hypertrophy of the acromioclavicular joint. infraspinatus, teresminor tendon structures are normal. the subscapular tendon is of normal thickness and has a signaling property. the biceps tendon is the course of the long head in the inter-tubercular sulcus and is subject to signaling.

[@KhalilHussein]

this says you have supraspinatus tendinosis and some fluid in your bursa. everything else is normal. so there is some inflammation in the tendon of one of your rotator cuff muscles. you probably need some exercises to address this.

[@parthianwarrior1901]

@@KhalilHussein thank you very much for answering me and thank God it didn't dislocated when I fell from the motorcycle 🏍️ 🤲

[@theswingtrader4047]

Take good rest before doing this please