Use your unaffected arm to push your injured hand outwards. Hold onto a stick/umbrella/golf club or similar. Keep the elbow of your injured arm tucked into your side and your elbow bent. Repeat 10 times provided there is no increase in symptoms. Use your other hand to lift your arm up in front of you as shown in the pictures. Start these exercises 3 weeks post injury and to do 4-5 times a day: Swing your arm slowly and gently in circles clockwise.Ĭontinue for approximately 1-2 minutes in total provided there is no increase in symptoms.Swing your arm slowly and gently side to side.Swing your arm slowly and gently forwards and backwards.Try to relax your injured arm and let it hang down. Stand and lean forward supporting yourself with your other hand. Hold the position for 20-30 seconds and repeat 5 times provided there is no increase in symptoms. Repeat 10-15 times provided there is no increase in symptoms.īring your shoulders back and squeeze your shoulder blades together as shown in the picture. You can use your other arm to assist if necessary. Slowly rotate your palm up and down until you feel a mild to moderate stretch. Squeeze the ball as hard as possible without pain.īend and straighten your elbow so you feel a mild to moderate stretch. Then move your wrist up and down 10-15 times.Īfter a few days, hold a soft ball/ball of socks. Open and close your hand as shown 10-15 times. However, once they become easy you can start with the posture and pendulum exercises. If you have stiffness in your elbow or hand from wearing the sling, you may wish to perform these exercises first. Stopping smoking during the healing phase of your fracture will help ensure optimal recovery from this injury.įor advice on smoking cessation and local support available, please refer to the following website: or discuss this with your GP. It is important that you consider this information with relation to your recent injury. In extreme cases it can stop healing altogether. Medical evidence suggests that smoking prolongs fracture healing time. This will ensure your shoulder does not become stiff and it will help the healing process. Gently move your shoulder following the exercises shown. However, it is important to maintain movement. Rest: Try to rest your shoulder for the first 24-72 hours. Apply this to the sore area for up to 15 minutes, every few hours ensuring the ice is never in direct contact with the skin. Start to lift your arm overhead if possible.Ĭold packs: A cold pack (ice pack or frozen peas wrapped in a damp towel) can provide short term pain relief. X Heavy tasks may still cause some discomfort and swelling. Increase your movement using the Stage 3 exercises.
X Do not lift your arm above shoulder height or do any heavy lifting.īegin normal light activities with the arm and shoulder. You will have an appointment with the shoulder specialist. It may take a few days of practice to become comfortable with the pendulum exercises.
Start your exercises straight away, ideally within the first 72 hours. Remove the sling for personal hygiene and exercises every day. Wear your sling all the time - even in bed at night. Or, if you are experiencing pain or symptoms, other than at the site of the original injury or surrounding area, please get in touch using the telephone or e-mail details at the top of this letter. If you are worried that you are unable to follow this rehabilitation plan, or have any questions, then please phone the Fracture Care Team for advice. If you have not received an appointment letter within one week then please contact your hospitals Appointment Line. You will have another x-ray and they will assess your shoulder and guide the next stage of your rehabilitation. You will see a Shoulder Specialist 3 weeks after your injury. The fracture is in a good position and only has a small chance of moving. It is important to keep the shoulder moving to prevent stiffness but not to aggravate the injury. You may find it easier to sleep propped up with pillows. This injury normally takes 6-12 weeks to heal. The main aim is to regain enough movement to perform day to day activities. Following this type of injury you may never be able to fully lift the arm straight up in the air again. The shoulder joint does not respond well to being injured and longstanding stiffness is almost inevitable. The shoulder is a ball and socket joint and you have fractured the ball part. Use the video or information below to gain a better understanding of your injury and what can be done to maximise your recovery. This information will guide you through the next 6 weeks of your rehabilitation.
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