DISLOCATED SHOULDER REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is a Dislocated Shoulder?
A dislocated shoulder happens when the head of the humerus moves out of the socket (glenoid). The most common type is anterior dislocation, where the bone shifts forward. Less common are posterior dislocations, moving backwards, and rare inferior dislocations, moving downward. Symptoms include sudden pain, loss of movement, and visible deformity. Without proper rehab, instability and repeat dislocations are likely.
Cure My Dislocated Shoulder
Our step-by-step rehabilitation app is designed to fix it – for good!
Why Structured Rehabilitation Is Essential
Shoulder dislocations leave the joint unstable and at high risk of recurrence. Recovery requires strengthening the stabilising muscles, restoring shoulder control, and preparing for contact or overhead sport. Our program delivers progressive, criteria-based rehab with progress tracked at every stage.
Is it suitable for me?
This program is for anyone recovering from a shoulder dislocation or partial dislocation (subluxation). Whether you’re an active individual or an elite athlete, it provides step-by-step rehabilitation to restore stability, rebuild strength, and return you to full fitness safely.
To access the full program, view our subscription plans.
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The app provides clear daily instructions through “Today’s Tasks” and tracks your progress for later review by you or your coach/physio. Throughout the program, Paul guides you via a series of videos explaining each phase, along with the exercises and treatment methods involved.
The program is criteria-based, not time-based. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.
Phase 1
Phase 1 begins as soon as possible following the onset of symptoms. The plan is designed to decrease pain, improve strength and flexibility and improve knee control.
Phase 2
This phase is the isotonic phase, where we aim to load your knee more with exercises involving movement.
Phase 3
The aim of phase 3 is to further increase the load through the knee and begin to introduce plyometric exercises while increasing the running load if applicable.
Phase 4
Maintain strength and go from double to single-leg plyometrics.
Phase 5
Replicate the training demands of your sport.
What’s included?
The program consists of treatment and healing for a dislocated shoulder, stretching & mobility to aid in the recovery, strengthening to rebuild the affected area, activation, movement control and functional exercises specific to the injury, as well as cardiovascular workouts to maintain fitness whilst you recover.
Treatment & Healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.
Exercises
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Priority support
If you have any questions about the program or your progress, then use in-app support to get in touch with our qualified sports therapist for advice.
Got Questions? We’ve got answers.
How long does a dislocated shoulder take to heal?
A dislocated shoulder often needs 6–12 weeks to heal, but full recovery can take several months, especially if surgery is required. Early management involves rest in a sling to allow tissues to settle. Rehabilitation then focuses on restoring movement, strengthening the rotator cuff and shoulder stabilisers, and building confidence in the joint. A full return to sport is only safe once strength and stability tests are passed.
What is the best treatment for a dislocated shoulder?
The joint must first be relocated (reduced) by a medical professional. After the initial phase of rest and support in a sling, rehabilitation focuses on restoring movement, strengthening the rotator cuff and scapular stabilisers, and regaining control. The SportsRehab app provides a progressive rehabilitation plan with daily tasks and physiotherapist-led videos to guide recovery.
What causes a shoulder dislocation?
It typically occurs when the arm is forced outward and rotated, such as during a fall, tackle, or collision in sport. Once dislocated, the joint capsule and ligaments are stretched, which increases the risk of future instability.
Can a dislocated shoulder pop out again?
Yes. The risk of recurrence is especially high in younger athletes and contact sports. Proper rehabilitation and strengthening reduce the risk, but some people require surgery if instability persists.
When can I return to sport after a dislocated shoulder?
Return depends on stability, strength, and confidence in the joint. For first-time dislocations, athletes may return after 3–4 months of full rehabilitation. If surgery is required, recovery may take 6–9 months before a safe return to contact or overhead sports.
Visit our full FAQ page for detailed answers about the programs and using sportsrehab.app