Shoulder rehab?

[regularcat]

I dislocated my shoulder at work for about *2 seconds* approx. one month ago. My shoulder popped back in almost immediately. The pain was moderate for about 1-2 weeks but has since subsided and now feels similar to bursitis (probably is now). Of course, moving it in certain directions causes moderate pain. I would like some help with a good freeweight rehab program. I've lifted religiously for about 3 years and am not a newcomer to the scene...6'1" 240lbs. with a shoulder that would currently allow a girlscout to beat me down.

I would like to know from others who have experienced the same type of injury what to expect. How much time will this take to heal? What can I do to accelerate the healing or rehab the injury? Is there a good shoulder rehab program I can do at my gym to help prevent this from happening again?

All help appreciated!!

 

[thick]

what type of work do u do? when is the last time you have consistently lifted?

 

[regularcat]

I work in a prison and was fighting an inmate. Another officer fell on my arm during the scrap and thats what caused the injury. I lift consistently and work out 3-4 days a week.

 

[thick]

wow that really sucks. First i would limit your training poundages until you get your full rom back. Did you go to a dr. or anything or have xrays?

 

[regularcat]

Nope. No Dr's. No X-rays. Nothing. Being a typical male I figured I may be able to wait and just let it heal.....which it is becoming better steadily. I was just hoping to find a few exercises I can do with dumbbells, etc., to help strenghthen the joint itself. Our medical insurance sucks anyway you look at. I'm really hoping this isn't an injury that'll put me out of the game for 4 months...summers coming up.