Disclaimer: This program is designed for non-surgical labral injuries. Severe injuries or post-surgical recovery may require specialized rehabilitation. Always consult with your healthcare provider for personalized advice.
Week 1-2: Acute Phase (Pain Management and Protection)
Goals: Reduce pain and inflammation, protect the shoulder, and maintain mobility in the surrounding joints.
Rest and Protection:
Avoid overhead or heavy lifting activities.
Consider using a sling to limit excessive shoulder movement if advised.
Pain and Swelling Management:
Apply ice for 15-20 minutes every 2-3 hours.
Use anti-inflammatory modalities such as PEMF or laser therapy.
Gentle Range of Motion (ROM):
Pendulum Exercises: Let the arm dangle and perform small circles. Do 20-30 seconds in each direction, 3 sets.
Passive Shoulder Flexion: Use the non-injured arm to assist in lifting the injured arm. 10-12 reps, 2 sets.
Scapular Mobility:
Scapular Retraction: Squeeze shoulder blades together, hold for 5 seconds, 10-15 reps, 2-3 sets.
Core and Opposite Shoulder Training:
Perform light exercises for the core and unaffected shoulder to maintain overall strength and balance.
Week 3-4: Subacute Phase (Restore Mobility and Build Stability)
Goals: Gradually restore ROM, activate stabilizing muscles, and begin strengthening.
Stretching (Hold each stretch for 15-30 seconds, 2-3 sets):
Cross-Body Shoulder Stretch.
Doorway Pec Stretch.
ROM Exercises:
Wall Walks: Use fingers to “walk” up a wall, gradually increasing overhead range.
Shoulder External/Internal Rotation (With Dowel or Towel): 10-12 reps, 2 sets.
Stabilization:
Isometric Rotations: Press against a wall or object without moving the arm, hold for 5-10 seconds, 10-15 reps.
Ball Squeezes Between Shoulder Blades: 15-20 reps, 2 sets.
Strengthening:
Resistance Band Rows: 10-12 reps, 2-3 sets.
Low Trap Activation (Y Raises): Lie face down, lift arms in a “Y” shape. 10-12 reps, 2-3 sets.
Week 5-6: Strength and Functional Recovery Phase
Goals: Build shoulder strength, improve dynamic stability, and progress to functional and sport-specific activities.
Advanced Strengthening:
External Rotation with Resistance Band: 10-12 reps, 2-3 sets.
Shoulder Press (Low Weight): Begin with partial ROM, progressing to full ROM as tolerated. 8-10 reps, 2-3 sets.
Front and Lateral Raises (Low Weight): 8-10 reps, 2-3 sets.
Scapular Stability:
Push-Up Plus: Perform a push-up, adding a scapular protraction at the top. 8-10 reps, 2-3 sets.
Prone T’s and W’s: Focus on scapular retraction. 10-12 reps, 2-3 sets.
Dynamic Stability and Functional Movements:
Ball Toss Against a Wall (Light Ball): Start with slow, controlled movements. 10-12 reps, 2-3 sets.
Plank Shoulder Taps: In a plank position, alternate tapping shoulders. 10-12 reps, 2 sets.
Return to Sport-Specific Movements:
Gradually reintroduce activities like throwing or lifting based on tolerance and progress.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Routine adjustments can help improve posture, ensure proper scapular and thoracic spine mechanics, and reduce compensatory strain on the shoulder. Addressing spinal alignment can optimize recovery and overall shoulder function.
Shockwave Therapy: Shockwave therapy accelerates healing by increasing blood flow, reducing inflammation, and promoting collagen remodeling in the labrum and surrounding tissues. This can significantly speed up recovery and enhance shoulder strength.
Conclusion: This comprehensive rehab program, combined with routine chiropractic care and shockwave therapy, provides an effective approach to healing shoulder labral injuries. These therapies can help maintain alignment, improve biomechanics, and accelerate the healing process, allowing for a safe and efficient return to daily activities or sports.