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Step 1
The structures that are most commonly injured in the shoulder are the rotator cuff, which are four muscles that surround the shoulder joint and provide stability. The labrum, which is the cartilage that provides cushioning and stability to the shoulder joint. Ligament injuries are also common with partial and complete shoulder dislocations.
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Step 2
Treat acute shoulder injuries with resting the shoulder and avoiding any activities that increase pain or symptoms. Then ice for 20 minutes several times per day for the first 72 hours after the injury and then as you need it. Then you can follow up with your local physical therapist.
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Step 3
After the initial acute symptoms have decreased, slowly begin trying to stretch your shoulder in all limited motions using your uninjured arm to improve and maximize the motion.
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Step 4
Once your are able to move your shoulder >75% in all directions begin gentle strengthening. Focus on the injured muscles, your rotator cuff muscles (supraspinatus/infraspinatus/subscapularis/teres minor), and periscapular muscles (lower trapezius, rhomboids, serratus anterior).
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Step 5
Begin doing sport specific and functional activities that mimic the activities you want to return to. First ensure you can do these activities without resistance and then progress them by adding resistance or increasing the complexity of the activity.
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Step 6
If you continue to pain and symptoms and are not able to return to activities you were doing prior to your injury then seek an consultation/evaluation from a health care professional.
