Don't trust your shoulder overhead? Struggling with a feeling of instability? Your are not alone.
Shoulder instability can vary widely, from occasional discomfort to frequent dislocations, and it can significantly impact daily activities and athletic performance.
What is a loose or unstable shoulder?
The term “loose, unstable shoulder” refers to a range of conditions involving excessive movement or instability in the shoulder joint, leading to pain, dysfunction, and an increased risk of dislocations.
These conditions are often categorised into traumatic instability, atraumatic instability, and multidirectional instability (MDI).
The types of shoulder instability
The shoulder joint is inherently mobile to allow a wide range of motion, but this mobility relies on muscles, ligaments, and the joint capsule to maintain stability. If any of these structures are damaged or weakened, the joint can become unstable.
Common types of instability include:
Traumatic Instability
Usually occurs after an injury or accident, such as a dislocation during a fall or collision.
Most often affects the front of the shoulder (anterior instability).
Commonly involves damage to stabilising structures like the labrum (e.g. Bankart lesion), joint capsule, or rotator cuff.
Atraumatic Instability
Develops without a single traumatic event, often due to hypermobility, ligament laxity, or muscle imbalance.
Common in individuals with generalised joint hypermobility (e.g. Ehlers-Danlos syndrome) or repetitive overhead activities (e.g. swimmers or gymnasts).
Multidirectional Instability (MDI):
Involves instability in more than one direction (e.g., anterior, posterior, and inferior).
Often linked to generalised ligament laxity and occurs without trauma.
What causes a loose shoulder?
Several factors can contribute to shoulder instability:
Trauma or injury: Dislocation or damage to stabilising structures like the labrum or rotator cuff.
Overuse or repetitive motion: Common in athletes involved in overhead sports or activities.
Joint laxity or hypermobility: Some people naturally have looser joints, making them more prone to instability.
Weakness or muscle Imbalance: Poor coordination or strength in the muscles supporting the shoulder.
Common Symptoms
A sensation of the shoulder “slipping out” of place or feeling loose.
Pain or discomfort during specific movements, particularly overhead or reaching behind.
Weakness or inability to perform activities requiring stability, like lifting or pushing.
Recurrent dislocations or partial dislocations (subluxations).
When to Seek Help
If your shoulder has recently dislocated or subluxed, seek medical attention immediately to ensure proper reduction and to assess for associated injuries, such as fractures or labral tears.
If your shoulder feels unstable, dislocates repeatedly, or is interfering with your ability to work, exercise, or enjoy daily life, it’s important to seek professional advice. Early intervention can improve outcomes and reduce the risk of long-term complications.
You can book a free consultation call with us to discuss your best next steps.
What you should look for in a comprehensive rehabilitation plan
With the right approach, most people with a loose or unstable shoulder can regain stability, confidence, and function. A combination of education, tailored exercises, and professional guidance will empower you to return to the activities you enjoy safely.
Individualised Approach: Tailor treatment to the patient’s activity level, instability direction, and underlying cause.
Load Management: Avoid provocative movements early in rehab; progressively introduce stress to stabilise the joint.
Active Rehabilitation: Focus on dynamic stabilisation rather than passive therapies like ultrasound or heat.
Multidisciplinary Team: Collaboration between physiotherapists, orthopaedic surgeons, and sports physicians for complex cases.
Patient Education: Empower the patient with knowledge about their condition, the importance of rehab compliance, and self-management strategies.
By addressing these aspects, you can regain stability, prevent recurrent instability, and return to your desired activities safely.
We understand what it feels like to dislocate a shoulder. Our head coach and co-founder at Dynamic Shoulders, Tim Stevenson, has his own story of shoulder issues. As a rugby player and snowboarder, he’s been the recipient of multiple dislocations and two surgeries which led him on a personal journey of exploring how to develop shoulders he can trust.
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If you're struggling with shoulder pain, instability or a lack of confidence that's keeping you from reaching your training or sporting goals. Book a FREE consultation call.
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