Ok, this will be long. Sorry, but shoulder-boy needs to hear this.
Both shoulders maybe 30-40 times.
STOP this process NOW! Don't F*** with this! The good news is, like others have said, the first time hurts the worst. The bad news is, ligaments don't have a blood supply, which means they don't get a readily dose of all them vitamins and nutrients required to heal. Basically, they're like ropes, once you stretch them, they don't shrink back.
My first one (left) blew in 97 early season on a fricking snowboard. (cough) It blew anteriorly (forward). I stuck it out for two or three more dislocations, then got the surgery in spring. april? (orthoscopic= not recommended by me anymore) months of no upper-body movement while in recovery did it's toll. (and orthoscopic is the non-evasive procedure.)
I got the 'scope because it was faster healing time and I figured if it failed, I could always get the BUTCHER surgery, which is cut open, slice, staple, sew. But those few months of no mobility deteriorated my muscles.
First day out the following season, took a fall, blew my RIGHT shoulder. Pissed off, I was. Tried to stick it out through a few more dislocations and ultimately the next spring got another scope as the left seemed to have been working fine. (same surgeon/Bozeman)
After that healing process I began working-out like mad. Creatine, protein, you name it, I was determined to NEVER go through that process again. even studied exercise phys in uni. I got pretty big too, and ultimately gave up the creatine. I don't necessarily recommend creatine, but I will admit that it really helped me build the muscles surrounding my shoulders that support my joints now.
The next year, I found myself skiing for six weeks in new zealand, three weeks into it my left blew again. and it did NOT want to go back in. Didn't hurt at all, but took a few hours. My point here is the three week mark. If I go three weeks without shoulder rehab it will blow, it's happend a few times in my sleep even. Now, my rule is five days a week of light shoulder work; pushups, flies, lats, everything, lightly. That will never stop, I know that now. I have tested and pushed my 3 week theory a few times and am convinced I cannot stop exercising my shoulders. Ever.
Maybe some think that one 3 week experience would be enough. I didn't choose to go wtihout exercise. Something always comes up. Also, after I blow, it does actually hurt a bit and exercising can be very difficult, which is just allowing the muscles to soften up even more. Now if I feel a slight soreness, I know it's because I haven't been working hard enough. I control the pain with exercise. Pushups heal pain much nicer than vikadin. mainly because tight muscles can and do support your shoulder. when your muscles are weak, your ligaments will fatigue and get sore. This is your warning sign that another dislocation is right around the corner!
One day had a buddy at kirkwood who was doing early morning cord straight lines. He missed his turn, flew into a gully and knocked himself out on a tree. His shoulder also blew. He lost movement in it, severe nerve damage. With all my dislocations, this scared the hell out of me. But not enough to make me chill out... yet.
It was the time I accidently aired into a mogul field at mach 3 and ended up cartwheeling into an open groomer that made me chill out. BOTH my shoulders blew and I slid down the groomer on my back like a dying fish. (this is a few years after both surgeries by the way) My buddies came over hung from my arms and got one back in. The other required bed sheets tied around my torso, and five men in the clinic, with morphine.
The more it blows, the less it hurts, to a point. But the more it blows, the deeper it can bury itself on the wrong side of its sister bone and hence, be more difficult to get back in. I bet I have a good 5 or 6 buddies from different instances who have hung from my wrists pulling traction on my arm in an effort to get it back in. One guy from uni knew the drill very well.
Now I don't fall on my skis. I WILL NEVER FALL AGAIN and haven't since 2003. That's just the way it is. My doc says another surgery would require taking ligaments from my hamstring and regenerating them in my shoulders as they are pretty much toast. That double-rehab scares the piss out of me and will be put off as long as possible.
I have had two dislocations in the last 4 years, once while trying to surf in Chile, (don't ever blow a shoulder in crashing waves) and once now in Japan just stretching on my floor. I like to think that even though I have blown each shoulder to bits (I honestly can't count anymore) the recent 4 years have been pretty safe wtih only two dislocations. I blame that on my lifestyle (not falling) and my constant rehab work. (my wife loves my physique as well
) so that's a plus. And no, I can't throw a ball anymore. I know my limitations too. I guess when I have kids we'll just have to play hockey instead of baseball.
If this computer had a little icon that would reach out and slap you in the face in an attempt to make you listen, I would have chosen it. but technology hasn't come that far yet. So I'll just hope I scared your very innocent self into an understanding that this injury is not going to stop by ignoring it, or waiting to see how it goes. Consider me a voice from the future telling you now how it will go if you don't change.
You have to develop the muscle around your shoulder as the ligaments don't work anymore. They don't work. Deal with it. Hopefully you will learn to enjoy working-out. And that doesn't mean being huge either. Actually I got so big, that when it did blow, my muscles freaked out and tightened up so much that getting it back in via pulling traction was nearly impossible without morphine. I'm still stalky and tight, but I'm not buff-man anymore. 30 minutes a day of shoulder/torso work is enough for me. 2 25lb bells, a bench, and an array of rubber bands make up my home workout.
Refrain from excessive range-of-motion stretches. That's how I blew my last time, just stretching. And afterall, why do severe range-of-motion stretches if you never actually need to stretch that far in everyday life anyway? Even my physical therapist told me that. But for some reason I figured if I stretched everyday, i would get strong at those thresholds as well. Unneccesary and probably anti-productive. Stretch, but not in that direction. Yoga isn't right for everyone.
and lastly- don't fall. Nowhere in the description of incredible/glorious skiing is there anything about falling. And nobody ever said how hurt they got by sticking their landing.
FWIW, I used to compete in IFSA big mountain events. 97-02. I never actually blew a shoulder in any event. Mainly because skiers don't fall in no-fall zones. It's the casual airs and the arcing groomers where you have to be careful. One little cartwheel and out they go. Morphine time = memory loss, nerve damage nightmares, phonecalls to bosses, and pissed off moms, roommates, and girlfriends. oh... and a sore shoulder that is weaker now than it was yesterday when it couldn't hold itself together the first place. (insert downward spiral icon here.)
I still ski alot. And I still go fast. I even still jump off of large rocks. I just DON'T fall, ever.
Other than that, good luck. Consider yourself educated/warned. Nobody ever told me what I would go through. They just said dislocations usually come more than once.
: And right they were.
BTW, your doctor may or may not have any desire for you to avoid surgery on your own. That's all you...