Do This to Avoid a Shoulder Dislocation

Your shoulders are the most mobile joints in your body, used for everything from throwing a winning touchdown to brushing your teeth to opening a cupboard door. They’re also the most vulnerable to dislocation.

Our team at NYC Pain MD specializes in minimally invasive and regenerative medicine treatments that reduce pain and restore joint mobility. We’re also experts in developing customized joint-friendly strategies that can prevent future injuries.  

Try these practical tips from our team about avoiding shoulder dislocation and maintaining the health of this vital joint.

Strengthen your shoulder muscles

Building strength in the muscles surrounding the shoulder joint can provide crucial support and stability. 

Focus on exercises that target the rotator cuff muscles, such as external and internal rotation exercises. Strengthening the deltoids and upper back muscles will also contribute to overall shoulder stability.

Maintain good posture

Poor posture can lead to shoulder instability and increase the risk of dislocation. Be mindful of your posture, especially if you spend long hours sitting at a desk or using electronic devices. Keep your shoulders back and down and avoid slouching to maintain proper alignment.

Warm up before you exercise

Engage in a thorough warmup routine before physical activities such as strength training or sporting events. Warm muscles are more pliable and less prone to injury. Include dynamic stretches and movements that target the shoulders to prepare the joint for the demands of exercise.

Gradually increase intensity

Whether you're weightlifting, training to pitch, or engaging in regular workouts, gradually increasing your routine's intensity and duration is essential. 

Rapidly advancing to heavy weights or intense workouts without proper progression can strain the shoulder joint and increase the risk of injury.

Vary your workouts

Overusing specific muscle groups can lead to fatigue and potential injuries. 

Incorporate cross-training and vary your workouts to avoid repeatedly placing excessive stress on the same joints. This approach helps distribute the load and allows for adequate recovery between intense workouts.

Improve flexibility

Maintain good shoulder flexibility by incorporating stretching exercises into your routine. Focus on stretches that target the chest, shoulders, and upper back. Improved flexibility enhances your range of motion and reduces the risk of injury.

Use proper technique

Whether lifting weights, practicing yoga, or participating in sports, proper technique is crucial. Pay close attention to your form to ensure you're not putting undue stress on your shoulders.

If you're unsure about the correct technique, seek guidance from a physical therapist or other fitness professional. Our treatment strategies at NYC Pain MD include guidance regarding proper form and technique during routine exercise or sports.  

Listen to your body

In many cases, your body starts sending out warning signals long before a condition becomes chronic. Pay attention to any discomfort or pain in your shoulders.

For instance, rotator cuff problems that may increase your risk of shoulder injury or dislocation often cause pain at night when you sleep on the affected side. Ignoring warning signs can lead to more severe issues over time.

If you experience pain with a certain movement or notice changes in your range of motion, schedule a visit with us at NYC Pain MD. We can also help you develop joint-friendly strengthening and training routines that protect your shoulders throughout your daily activities.

Call us at the NYC Pain MD office or request an appointment online today. We’re located in the Financial District of Manhattan and in Elmhurst, Queens, in New York City.