FAQs: Shoulder Dislocations
Finn Diamond 01/07/26Types of Dislocations
There are three main types of shoulder dislocations. Anterior (most common), posterior and inferior. Dislocations are often caused by a traumatic event and may involve associated injuries such as a Hill-Sachs lesion (compression fracture of the humeral head) or a Bankart lesion (damage to the labrum, sometimes with a fracture of the glenoid).
If the shoulder feels unstable or “slips” without a traumatic event, this may indicate multidirectional instability rather than a true dislocation. In both cases, assessment and rehabilitation with a physiotherapist or osteopath is important.
How long does recovery take? Recovery depends on your goals, activity level, and whether surgery is required. General activity and gym: approximately 6–12 weeks. Return to sport or physical work: approximately 3–6 months.
Will I need surgery? Not always. First-time dislocations are often managed conservatively. Surgery may be considered if there are significant structural injuries (e.g. Bankart or Hill-Sachs lesions), recurrent dislocations or ongoing instability, or if your sport or work places high demands on the shoulder.
How long will I need a sling? A sling is typically worn for 1–3 weeks to protect the shoulder and allow symptoms to settle. Gradual movement is introduced as pain allows throughout this period as well.
Can I move my shoulder? Yes, gentle movement is encouraged to maintain range of motion, guided by your physiotherapist or osteopath. Be cautious with positions that feel unstable, particularly abduction with external rotation for anterior dislocations, as these positions can be quite apprehensive and unstable early on.
Is it normal to have pain or feel unstable? Yes, especially in the early stages due to the traumatic nature of the injury. With appropriate rehabilitation and strengthening, this should improve over time. If pain or instability is not progressing as expected, further review may be required.
When can I return to work? This depends on your job. Sedentary work: approximately 4–6 weeks once out of the sling and comfortable. Manual labour: approximately 3–6 months, depending on strength and overhead capacity.
When can I return to gym or sport?
Gym: It can take around 6-8 weeks to return to a normal gym routine. However, you will be in the gym once you are out of the sling, but exercises will be guided by your physiotherapist or osteopath and will focus on different stages of shoulder rehabilitation. Again, this can vary case to case and will depend on conservative or surgical management.
Sport: Sports that involve a lot of upper limb activity typically require 3–7+ months. The timeframes vary, because it depends on if it is managed conservatively or through surgical stabilization. Lower shoulder-demanding sports (e.g. soccer) may return around 10–12 weeks, if managed conservatively. Timeframes vary individual to individual and thus should be based on achieving specific strength and functional goals.
Final thoughts: Shoulder dislocations can be annoying and feel really debilitating, however there is lots we can do in terms of exercise prescription at different stages of rehabilitation to ensure it feels like your shoulder again. Return to work and sport will come and should be guided by specific outcome measures and targets that need to be hit prior to loading you back into these activities.
If you have recently dislocated your shoulder or are struggling with rehabilitation, seeking guidance is important and our team and Limbr can help. A structured rehabilitation program will help restore stability, build strength, and support a safe return to the activities you enjoy.