Shoulder problem

[tkdclassicsgeek]

So I hurt my shoulder years ago (bad dislocation). Even though I went through PT and it seemed everything was better, it would just do what I call "rolling out of its socket" every now and then. It would just roll back out and then back in. I knew this wasn't too healthy, so I worked more on developing my shoulder muscles to prevent it, and it became less and less common (going from about once a month to once every three or four months. However, this is still a problem, especially when holding boards for people. Are there any suggestions about what I can do to prevent this other than the obvious (not holding boards) as it can happen anytime, even when I am just stretching for something at the wrong angle?

[Yang Wei Xin]

It sounds like you already had the right idea, unfortunately these kind of injuries tend to stick around for a long time, I dont know that you will ever be rid of it completely.

[jailess]

I'm afraid you've probably done all you can to stabilise the shoulder (ie strengthen the surrounding muscles, especially the Deltoids). Stability otherwise comes from the ligaments that lie in front of, above and behind (but not below) the shoulder. It is a very shallow ball-and-socket, so stability only comes from the muscles and ligaments (as opposed to the hip, where it is a very deep socket, and almost impossible to dislocate unless you're a little old lady).

Now you've maximised stability (prevention #1), you need to avoid the cause of the dislocations (prevention #2), and I'm afraid that means avoiding the movements that cause the dislocation, or at least doing them at reduced intensity (slower stretching, actively trying to keep the ball in the socket with your muscles, etc.).