View Full Version : Strengthening an injured shoulder
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07-05-2006, 08:21 PM
A few years ago I dislocated my shoulder at work. Every now and then when I move my shoulder the wrong way (say throwing a baseball) it "sub luxes" or starts to slide out of joint. Luckily it hasn't dislocated again but it can still be painful depending what I do. My biggest worry about practicing aikido was my shoulder bumming out on me however tonight has been the first instance of it happening in two years (and it was slight at that) so I'm not that concerned over it, just bad luck :)
While I intend to ask someone in the medical field about it, I was wondering of anyone here had any input or advice on how I can strengthen my shoulder muscles to help avoid it slipping out of joint? I would imagine shoulder injuries are common enough in aikido?
07-05-2006, 09:45 PM
First, you're on the right track with getting medical advice from a qualified practitioner, which I am not. Have it checked and barring things like a poorly healed labrum tear (Bankart's Lesion (http://www.whonamedit.com/synd.cfm/788.html)), a physical therapist should be able to help you.
I would wait until you've been checked out before you start hitting it hard, you may end up re-injuring yourself (I've done this and it's no fun).
More than likely you'll be put on a program to strengthen the rotator cuff (a group of muscles which help hold the ball in the socket and provide the necessary motions needed within the joint during shoulder movement). Also look to your posture. If you carry yourself with a slouched back and shoulders forward you can get a lot of tightness in the front of the shoulder and weakness at the back which can make rehabilitating the shoulder difficult.
07-05-2006, 10:27 PM
As pointed out by Bronson, a dislocation can damage the labrum making the shoulder unstable. Torn rotator cuff muscles may also do so. If you cannot achieve stability by rehab then it might require surgical repair to tighten the capsule or repair torn cuff muscles.
07-06-2006, 11:37 AM
I badly subluxed in my second day of training! I cna't find the printed instructions that the resident physical therapist gave me, but i also worked with the exercises here:
which I ran by my chiropractor in advance.
I do lots of low-weight, high rep stuff with dumbells,too, to keep the shoulder muscles developed and strong without adding bulk.
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