Unstable or dislocated shoulder: returning to sport step by step
The feeling that the shoulder pops out, slips or gives way, sometimes after a dislocation, especially with the arm raised and rotated.
Why it happens
Previous dislocation or subluxation, throwing or swimming movements, natural laxity, incomplete rehabilitation.
Coming back in four stages
- 1
Respect immobilisation and your doctor’s instructions, then gentle pain-free mobility.
- 2
Strengthening of the rotator cuff and shoulder blades prescribed or approved by your physiotherapist, with stability work.
- 3
Sport movements with small range and light load, without the raised-arm extreme rotation position.
- 4
Full range, contact and explosive movements (smash, throw, tackle) gradually and last.
These stages are indicative: the protocol of your doctor, physiotherapist or surgeon always takes priority. Only move to the next stage with their approval.
Movements to postpone
Strengthening exercises
For this injury, strengthening follows the protocol of your doctor, physiotherapist or surgeon. Rehab does not offer exercises in its place.
What your physio will probably work on · Unstable or dislocated shoulder
General guidelines to help you understand your rehab and talk it through with your physio. Every protocol is different, especially after surgery: what your clinician says comes first.
- Stage 1 Protect the shoulder (sling if prescribed), ease the pain, then regain gentle mobility within the allowed range.
- Stage 2 Strengthen the rotator cuff and shoulder-blade muscles, first with the arm close to the body, and improve shoulder control.
- Stage 3 Gradually raise the arm and the load, and work on stability in positions close to your sport, at low speed.
- Stage 4 Prepare the risky positions (arm raised and turned back), contact, falls and explosive movements, with tests before returning.
Questions to ask your physio or doctor
- Which arm positions should I avoid, and until when?
- Is my risk of it happening again high, and do I need a surgical opinion?
- How long should I wear the sling, and what can I do meanwhile?
- Which strength or stability tests must I pass before contact or throwing?
- Would a brace or a technique change help in my sport?
When to stop and see a professional
Shoulder deformed, locked or popping out again, loss of sensation in the arm or intense pain after a blow: see a doctor urgently. A recent dislocation requires medical advice before any return.
Rehab’s advice
A recent dislocation requires medical advice before any return. Avoid the raised arm in extreme rotation and contact at first.
What the Rehab plan does for this injury
The plan starts at 30% of your previous training volume and builds up to 75%, with a consolidation week every three weeks. If your discomfort reaches 3 out of 10, it stops and refers you to your doctor or physiotherapist.