Shoulder Instability in Athletes: How to Rehab and Prevent Re-injury

Morrie Toum
Mar 10
2 min read

Shoulder instability is a common issue among athletes, especially those involved in sports requiring repetitive overhead movements like swimming, tennis, and weightlifting. If left untreated, it can lead to chronic pain, dislocations, and reduced performance. Fortunately, targeted physiotherapy can help strengthen the shoulder and prevent further injury.

What is Shoulder Instability?

Shoulder instability occurs when the structures that support the shoulder joint—muscles, ligaments, and tendons—become overstretched or damaged. This can happen due to trauma (like a hard fall or collision) or from repeated strain over time. Athletes often experience this condition due to the high demands placed on their shoulders during training and competition.

Signs and Symptoms

Recurrent shoulder dislocations or subluxations (partial dislocations)
Pain during movement, especially overhead motions
A feeling of looseness or weakness in the shoulder
Reduced range of motion or strength

Shoulder Rehabilitation for Athletes

Rehabbing shoulder instability is essential for returning to sport safely and avoiding further damage. A structured physiotherapy program focuses on three key areas:

1. Strengthening the Rotator Cuff and Scapular Muscles

Weak rotator cuff muscles are a common contributor to shoulder instability. Strengthening exercises help improve shoulder stability and control. Key exercises include:

External and internal rotation with resistance bands
Scapular retraction exercises (rows, YTWs)
Isometric holds and pushes for joint stability

2. Improving Shoulder Mobility and Control

Regaining mobility while maintaining joint stability is crucial. Physiotherapists use techniques such as:

Manual therapy and soft tissue release
Controlled mobility drills (wall slides, shoulder circles)
Postural retraining to reduce strain on the shoulder joint

3. Gradual Return to Sport-Specific Movements

Once strength and mobility improve, athletes must reintroduce sport-specific movements in a controlled manner. This might include:

Progressive plyometrics for shoulder stability
Controlled overhead lifting and throwing drills
Sport simulation exercises to test endurance and strength

Preventing Future Shoulder Injuries

Rehabilitation doesn’t stop when the pain goes away. To prevent reinjury, athletes should incorporate ongoing shoulder stability exercises into their training routine. Regular physiotherapy check-ins can help identify weaknesses before they become a problem.

Expert Shoulder Physiotherapy in Marrickville

If you’re struggling with shoulder instability, don’t wait for it to worsen. At Blueprint Physio and Performance, we specialise in sports physiotherapy and shoulder rehab to help athletes recover and perform at their best. Conveniently located in Marrickville, Sydney, we offer expert care tailored to your needs.