When I come to terms with the fact that yes I am injured, yes there is something I can do about it, then I can find the opportunity to learn from an injury. That initial step of acceptance and not fighting the circumstance is no easy feat but it is something crucial to understand before trying to go about business as usual in denying that their is pain, or just laying in bed not doing anything, both lead to worse outcomes in recovery from an injury and using the injury period as an opportunity to reflect and find purpose in the recovery process can be immense opportunities to learning that can give deeper wells of experience if they are addressed. Like petina aging on your favorite boots and pair of jeans, dealing with obstacles gives us character, those who try to bust through walls miss out on these lessons that ultimately teach us in mini doses how to deal with dealing with changes as our bodies age.
Lets get into some steps that may help you. Guidelines,
Don't rush the healing process, it could take 6-8 weeks to return to activity
Continue to be active and treat your recovery activities with the same zeal you give to your favorite activities
1. Immobilize and get some elevation of the GH,
-Get a sling or Heavy Duty McConnel Tape
This will help your glenohumeral ligaments heal and may give a bit better congruity between the head of the humerus and the glenoid (the ball and the socket)
2. Start with basic isometric shoulder exercises, you are making tension in the rotator cuff muscles without motion, this will help the muscles that may have been strained regain their strength and normal length.
3. Active range of motion to PAINFREE degree. It is important to keep moving and not lose more motion. We must balance this with what the shoulder can support.
4. Go to physical therapy, I am a physical therapist and I needed an outside perspective to make sure I was not progressing too fast. My progress kept getting interrupted before I took advice to simply rest and let the tissues heal.
5. When you have full active range of motion that is painfree, you can incorporate some resistance, slowly. Start with easy resistance bands, prone on hands and knees core exercise, and modified planks before using exernal weight. Before increasing in difficulty ask yourself if the easier step was possible painfree.
Other things I noticed that I had to figure out was out how put on shirts and jackets. Driving was problematic, turning the wheel with my left arm. The benefits of a sling in social setting is people will not whack you on the arm or squeeze your shoulder.
Remember there is always something you can do even if you are injured. Treat your rehab like anything else you enjoy. The more you miss the playing field, the faster you can return if you keep a lid on your enthusiasm, take it slow, and focus on the small step to get full shoulder function back. See your physical therapist for the individualized plan of action to get back to full speed.