Pain relief
Paracetamol can be used as per the guidance on the packaging. For stronger pain relief or if you have allergies please contact your General Practitioner or a local pharmacy.
Sling
May be worn for the first 2 weeks. The sling should be removed regularly to perform the exercises detailed below and to maintain hygiene. You do not need to wear the sling in bed or at rest.
Ice
A cold pack or frozen peas wrapped in a towel can be applied to your shoulder for 15 minutes, 3 to 4 times a day. The ice must not come into direct contact with the skin. Ice is most effective within 72 hours of injury.
Sick Note
You will not require a sick note for the first 7 days you are absent from work. Please contact your GP if you require a further period of time off work. If you have any problems getting a sick note, then please get in touch with the Fracture Clinic directly.
Exercises
The videos below show the exercises you should do during Phase 1 of your recovery. Exercises are best done little and often. Discomfort is expected, however if your pain is severe you are doing too much.
Print or save your Phase 1 exercises or watch the videos below
Neck Rotation
This video shows a neck rotation exercise.
Neck Rotation
This video shows person standing (or sitting tall) and pulling themselves up as if there is a rope pulling the back of your head upward. Turning your head to one side to look over your shoulder, without moving your head forwards. Return to the centre then repeat.
Neck Side Flexion
This video shows a neck side flexion exercise.
Neck Side Flexion
This video shows a person tucking their chin inward and pulling themselves up as if there was a rope pulling the back of their head. upward. Without turning their head, tilting their head sideways to bring their ear to their shoulder. Returning to a neutral position, they release their chin tuck and repeat.
Elbow Flexion and Extension
This video shows a elbow flexion and extension exercise.
Elbow Flexion and Extension
this video shows a person sitting in a chair, bending their elbows with palms facing up, then extending them completely toward the floor.
Shoulder Pendular Exercise
This video shows a shoulder pendular exercise.
Shoulder Pendular Exercise
this video shows a person standing and bending at the waist, holding a table with the unaffected arm, while the affected arm hangs freely. They initiate the movement with their body and slowly rotate the arm in a circular motion, progressively making the circles larger as comfort allows. They then repeat the motion in the opposite direction.
Shoulder Table Slide
This video shows a shoulder table slide exercise.
Shoulder Table Slide
This video shows a person starting in a sitting or standing position with their arm/hand supported on a countertop or table. They slowly slide their arm forward until they feel a stretch, using a towel or similar item to reduce friction.
Shoulder Table Slide 2
This video shows a shoulder table slide 2
Shoulder Table Slide 2
this video shows a person sitting with their forearm on the table, palm down, and their elbow bent. They slide the arm out on the table to abduct the shoulder, stopping the movement at a maximum of 70° of abduction. They then return to the starting position and repeat the movement slowly.
You may progress to phase 2 once you are 2 weeks post injury
PHASE 2 (2 to 6 weeks)