Shoulder Instability & Dislocation Rehabilitation in Haddington & East Lothian (Recurrent Dislocations, Labral Injuries, Hypermobile Shoulders)
If your shoulder feels unstable, slips out, partially dislocates, or if you’ve previously had a full dislocation, you may have shoulder instability.
This condition is common in:
Young adults
Athletes (rugby, contact sports, overhead sports)
Gym users
People with joint hypermobility
Anyone who has previously dislocated a shoulder
At County Physio in Haddington, we specialise in helping people recover from shoulder instability using targeted strengthening, stability training, hands-on therapy and personalised rehabilitation.
What Is Shoulder Instability?
Shoulder instability occurs when the shoulder joint becomes too loose or moves excessively, causing:
a sensation of “slipping”
catching or clicking
weakness lifting or pushing
partial dislocations (subluxations)
recurrent full dislocations
The shoulder is the most mobile joint in the body — and also the easiest to dislocate.
Instability is usually caused by one of three things:
✔ Trauma (e.g., fall or sports injury)
✔ Repetitive strain from overhead activities
✔ Hypermobile (loose) joints
Physiotherapy is the first-choice treatment.
Common Symptoms of Shoulder Instability
You may have shoulder instability if you experience:
A feeling of the shoulder “giving way”
Difficulty lifting or pressing weight
Pain with overhead movements
Clicking, catching or slipping sensations
Weakness during daily tasks
Anxiety about the shoulder popping out
Recurrent dislocations or subluxations
Pain at the front or top of the shoulder
Symptoms often worsen with:
overhead sports
pushing movements
throwing
contact activities
gym pressing exercises
Types of Shoulder Instability
1. Traumatic Instability
Often happens after a fall or collision.
May involve labral damage (Bankart lesion).
2. Atraumatic Instability
Caused by muscle imbalance or repeated overhead loading.
3.Multidirectional Instability (MDI)
Seen in hypermobile individuals.
Shoulder feels unstable in multiple directions.
4. Post-Dislocation Instability
Most common type — occurs after one or more dislocations.
How Physiotherapy Helps Shoulder Instability
We use a structured, evidence-based rehab plan to strengthen shoulder stabilisers, restore control and prevent future dislocations.
Comprehensive Assessment & Diagnosis
We assess: shoulder stability, rotator cuff strength, shoulder blade (scapular) control, labral injury signs, hypermobility, range of motion, movement patterns and weaknesses, You’ll receive a clear explanation of what type of instability you have and how we’ll fix it.
Pain Relief & Initial Stabilisation
Early treatment focuses on reducing irritation and improving stability using: Hands-on soft tissue treatment Joint mobilisation (if needed) Scapular activation Postural correction Dry needling / acupuncture (optional) Electrotherapy during flare-ups These help calm symptoms and prepare the shoulder for strengthening.
Rotator Cuff Strengthening (The Foundation)
Rotator cuff strengthening is the most important part of instability rehab. We strengthen: external rotators, internal rotators, supraspinatus, posterior cuff muscles, This protects the shoulder from slipping and improves joint control.
Scapular Stabilisation Training
Weak scapular muscles are a major cause of instability. We target: lower trapezius, middle trapezius, serratus anterior, rhomboids, Restoring shoulder blade mechanics improves overhead stability and reduces slipping sensations.
Proprioception & Control Training
This is what makes your shoulder stable in real life, not just on paper. Training includes: closed-chain stability drills, ball-on-wall control, reactive stability, weight-bearing stability, functional strengthening, This is essential for gym-goers and athletes.
Sport-Specific Rehab & Return to sport
We ensure your shoulder meets strength and control benchmarks before returning to: bench press, overhead press, throwing, tackling, contact sports, This prevents re-injury and future dislocations. | If you’re returning to: rugby, golf, overhead sports, gym training, manual work, We’ll progressively load your shoulder so you return safely and confidently.
Do I Need Scans or Surgery?
Most people do NOT need scans or surgery.
Scans are only recommended if:
your shoulder repeatedly dislocates
there was a traumatic injury
a labral tear is suspected
symptoms fail to improve
Surgery is considered only if physiotherapy fails, and even then, many cases still improve without it.
How Long Does Shoulder Instability Take to Heal?
Typical recovery times:
Mild instability: 6–12 weeks
Post-dislocation: 12–16 weeks
Multidirectional instability: 3–6 months (strength-based)
Athletes: depends on level and goals
Consistency is crucial — but progress is steady.
Who Is This Treatment For?
This treatment is ideal if you:
feel your shoulder slipping or giving way
have pain with overhead or pushing movements
have had one or more dislocations
want to avoid surgery
do sports requiring shoulder stability
have hypermobile or loose joints
No GP referral required.
Why Choose County Physio?
- Specialists in shoulder rehab and instability
- Evidence-based strengthening programmes
- State-of-the-art clinic in Haddington
- Hands-on treatment included
- Personalised rehabilitation plans
- Friendly, supportive team
- Safe progression back to gym and sport
FAQ(Frequently Asked Questions)
Can physiotherapy fix shoulder instability?
Yes — most cases improve significantly with the right strengthening and stability training.
How many dislocations before surgery is needed?
Many people avoid surgery entirely. Even with recurrent dislocations, rehab can stabilise the shoulder.
Can I go back to the gym?
Yes — with a structured programme. We guide you through safe progression.
Is my shoulder permanently damaged?
Not necessarily. Even after a dislocation, the shoulder can become strong and stable again.
Does shoulder instability always cause pain?
No — some people mainly feel weakness or slipping instead of pain.
Book Your Shoulder Instability Assessment Today
If your shoulder feels unstable, slips, or has dislocated, now is the time to rebuild strength and control.
Further Reading on Shoulder Pain
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