I saw how you helped out the other kid with sholder problems i was wondering if you had any advice on my problem

During the season this year i was wrestling and it felt like my sholder "popped" out of its socket. So i went to the Dr. and he said that i subluxed (spelling?) it, so i put my arm in a sling for a week. it felt better. I took the sling off and started to wrestle it happened again. I missed one full week in the season. I wasn't going to miss any more. When the popping happened again i would shake it off for a couple of minutes and continue practice. If it happened in a match i was pretty much screwed. This happened A LOT during the season. I iced it, i massaged it, i put heat on it as much as possible but it just kept happening. I experience that same pain when im working out, and i have to stop.
Its really frustrating because i've been taking care of my sholder as best i can for a long time and its just not working. I was hoping you could help me out.

Thank you

The first thing to do is find out what the popping is from. It can be from inflammation, especially in the tendons, in the shoulder; they can rub over the bone and cause a popping. Or it can be from a subluxation like you said. A subluxation is basically a partial dislocation where the arm pops back into the shoulder socket on its own (a dislocation often requires a doctor to put the arm back in).
What is important in wrestlers, especially if you are a chronic subluxer, is to strengthen the shoulder in every position. When most people work out (doing strengthening exercises) they generally work their shoulders in 2 directions: forward and backward, or bringing them out to the sides; and they often only work up to about head level (except for shoulder presses). The problem is the shoulder works in 360 degrees - meaning forward, sideways, backwards, diagonally, and everything in between. Also, most injuries occur when the shoulder is stressed in a overhead position. So basically you need to exercise in all directions, at all levels - especially overhead.
Try this test (you will need a friend): hold your arm straight out in front of you and hold your arm out while your friend pushes your arm down - see how strongly you can hold it. Next, hold your arm over your head and have your friend push down. Most likely you could not hold as strong over your head. Now think about the times that your shoulder popped out, was your arm stretched out to the side or over your head, as opposed to right next to your body?
So to strengthen it properly, you can use dumbells, therabands (elastic bands), or just a wall. On a wall, hold your arm over your head and face the wall (standing right up to it) and push your arm forward against the wall as hard as you can for 10 seconds, repeat this 2-3 times. Then turn sideways to the wall with the back of your hand against the wall (still overhead) and do the same thing. Repeat with your back against the wall.
Next, if you can get some bands (go ask a physical therapist in your town for them), attach one end of the band to something secure at about your head level. Stand facing the secured end of the band and move back so the band is stretched. Bring your arm over your head and bend your elbow 90 degrees. Only moving at your shoulder, rotate your arm (with elbow bent) back and forth. Do 10-20 reps of 2-4 sets.
All of this is just a starting point, it is hard to describe in writing. You can get really creative with shoulder strengthening. I would advise you to give it some time to heal, and then begin strengthening. Consult a physical therapist in person if you have any questions.
If you would like a better visual, I recommend checking out the "3-D Dumbell Matrix" video by Gary Gray. (It can be purchased at www.PerformBetter.com)
Hopefully this helps, let me know if you have any questions.


Bob

Thank you for the advise i'll definately try those out. I don't have forty bucks to shell out on that video so i'll just go to the Physical Therapists office in town and see what they have to say.