Shoulder instability is when the ball of the upper arm moves too far out of its socket, either fully (a dislocation) or partly (a subluxation). It can follow an injury, or develop gradually without one, sometimes in people with very flexible joints. Rehabilitation is central to recovery, and some people, especially young active adults after an injury, may be offered surgery.
Also known as dislocated shoulder, shoulder subluxation, unstable shoulder
Symptoms
- The shoulder 'popping out' or slipping, often with the arm raised and turned outwards
- Pain and loss of movement after the shoulder has come out
- A feeling of looseness or apprehension in certain positions
- Clicking or clunking with movement
- Temporary numbness or a 'dead arm' feeling
Causes and risk factors
- A fall or tackle that forces the arm backwards (traumatic instability)
- Being young, male and playing contact or overhead sports
- A previous dislocation
- Naturally flexible joints (hypermobility)
- Muscle control problems around the shoulder (often in non-traumatic instability)
What the evidence says helps
- Shoulder instability can be traumatic or non-traumatic. UK specialist pathways from BESS and the BOA recommend that treatment choices are made jointly between you and your clinician.1
- For instability that started without injury, BESS/BOA guidance recommends physiotherapy-based rehabilitation as the first and second line of treatment, as most people improve with it.2
- For a first dislocation after injury in young active adults, surgical stabilisation lowers the risk of it happening again compared with a sling alone. In one review, recurrence was about 6% after surgery versus about 47% without.3
- Surgery combined with exercise-based rehab reduces recurrence compared with rehab alone, although surgery usually means a longer return to sport.46
- New BESS guidance sets out phased rehabilitation, from early protection through progressive strengthening to criteria-based return to sport, whether or not you have surgery.5
Things you can try at home
- After a dislocation, always get the shoulder checked and X-rayed. Do not try to put it back yourself unless you have been taught how.
- Follow your sling and early movement advice, then progress strengthening steadily.
- Build strength and control through the whole range, not just in comfortable positions.
- Return to contact or overhead sport only when strength and confidence match the other side.
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- A shoulder that has come out and not gone back in: go to A&E.
- Numbness, tingling, a cold or pale arm or hand after a dislocation: go to A&E or call 999.
- A visible deformity, severe pain or being unable to move the arm after a fall or blow: go to A&E or an urgent treatment centre.
- Frequent episodes of the shoulder coming out, or giving way in everyday tasks: see your GP for referral to a shoulder specialist.
How Apollo can help
We assess how and when your shoulder gives way, test strength and control, and explain what this means for your activities and sport. Our team builds a phased rehabilitation programme with hands-on care where appropriate, and supports return to sport using objective testing. If you have had or need surgery we provide prehab and post-operative rehab, and we refer you to your GP or a shoulder specialist when instability persists.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
Will my shoulder dislocate again?
It depends mainly on your age, activity and how the first dislocation happened. Young people in contact sports have the highest risk of it happening again.
Do I need surgery after a first shoulder dislocation?
Not always. Surgery lowers the chance of another dislocation in young active people, but many people do well with rehabilitation. The decision depends on your age, sport, scan findings and preferences, and is made with a shoulder specialist.
How long until I can play sport after a dislocated shoulder?
There is no fixed timeline. Guidance suggests returning when strength, range and confidence are close to the other side, which often takes at least three months without surgery and longer after surgery.
References
- Brownson P et al. (2015). BESS/BOA Patient Care Pathways (traumatic anterior shoulder instability). Shoulder & Elbow. View source
- Noorani A et al. (2018). BESS/BOA patient care pathways: Atraumatic shoulder instability. Shoulder & Elbow. View source
- Belk JW et al. (2022). Shoulder stabilization versus immobilization for first-time anterior shoulder dislocation: a systematic review and meta-analysis of level 1 randomized controlled trials. American Journal of Sports Medicine. View source
- Hasebroock AW et al. (2019). Management of primary anterior shoulder dislocations: a narrative review. Sports Medicine - Open. View source
- Wong C et al. (2026). British Elbow and Shoulder Society practice guidelines: Rehabilitation following traumatic anterior shoulder dislocation (post-operative and non-operative care). Shoulder & Elbow. View source
- Chiddarwar V et al. (2023). Effectiveness of combined surgical and exercise-based interventions following primary traumatic anterior shoulder dislocation: a systematic review and meta-analysis. British Journal of Sports Medicine. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
