Shoulder instability is when the ball of the upper arm bone (humerus) doesn’t stay firmly seated in the shoulder socket (glenoid). This can lead to the shoulder feeling loose, slipping, or even dislocating completely. Instability can be chronic (ongoing) or happen after a dislocation or injury, and it often causes pain, weakness, and a feeling that the shoulder is unreliable or unstable during movement.

An analogy…

Think of the shoulder joint like a golf ball on a shallow tee. Normally, muscles and ligaments keep it centred. But if the tee is worn out or the stabilisers are weak, the ball can slide, wobble, or even fall off, just like the humeral head can slip out of the socket in shoulder instability.

What are other names that shoulder instability can be referred to?

Anterior Instability, Posterior Instability, Inferior Instability, Multidirectional Instability, Recurrent Subluxing Shoulder

What causes shoulder instability?

The shoulder is the most mobile joint in the body, which means it’s also one of the least stable. Stability depends on ligaments, the labrum, and surrounding muscles (especially the rotator cuff).

What are the signs and symptoms of shoulder instability?

• A feeling of the shoulder being loose, slipping, or giving way, especially during movement
• Pain with specific movements, particularly overhead or throwing actions
• Muscle fatigue or weakness
• Clicking, catching, or popping in the joint
• History of previous dislocation or subluxation (partial dislocation)
• In some cases, numbness or tingling if nerves are involved

What tests are used to diagnose shoulder instability?

Apprehension Test: Checks for fear or discomfort during external rotation of the arm

Relocation Test: Relieves the symptoms of instability when pressure is applied to stabilise the joint

How long does shoulder instability take to heal?

Recovery from shoulder instability depends on whether the cause is traumatic or non-traumatic, and whether surgery is required. If treated without surgery, recovery can take around 6 to 12 weeks, depending on how severe the instability is and how committed the person is to rehabilitation. If surgery is needed, such as a labral repair or capsular tightening, full recovery usually takes 4 to 6 months.

How does shoulder instability happen?

• History of shoulder dislocation or trauma
• Overhead sports or repetitive shoulder use
• Poor posture or shoulder control
• Weak rotator cuff or scapular stabilisers
• Genetic joint laxity or hypermobility
• Previous rotator cuff or labral injuries

What treatment can help shoulder instability?

• Manual therapy to improve joint positioning and reduce tension
• Scapular and rotator cuff strengthening to stabilise the shoulder
• Postural correction and motor control retraining
• Use of bracing or taping for added support during sport

What exercises or stretches can I do for shoulder instability?

• Scapular setting and control drills
• Isometric shoulder stabilisation
• Closed-chain stability exercises
• Resistance band rotator cuff work
• Proprioceptive training

What products can help with shoulder instability?

• Trigger Ball
• KT Pilates Band Pack