Does Your Shoulder Slip Out of Place?

Shoulder instability can be painful and ache even when your arm is at rest. Your shoulder joint may feel like it’s weak, loose, or about to dislocate. When you move, you may feel or even hear clicking, popping or grinding.

“Patients with shoulder instability often say it feels like their shoulder is slipping out of place, especially with overhead movements or while reaching behind,” says Jennifer Lydia Horawski, M.D., a sports medicine physician at the University of Miami Health System. “Some patients with shoulder instability describe a ‘dead arm’ sensation or momentary numbness.”

What’s happening to the shoulder joint when it’s unstable?

The shoulder’s ball-and-socket joint is the most mobile joint in your body, which makes it vulnerable to moving out of its normal position and tearing the connective cartilage, muscles and tendons. Many common shoulder injuries can trigger the sensations of instability.

Injuries that can cause shoulder instability include:

• shoulder dislocation or partial dislocation (called subluxation)
• cartilage tear (labral tear, such as a Bankart lesion or SLAP tear)
• shoulder separation (an acromioclavicular joint injury, where the collarbone meets the shoulder blade); often confused with shoulder instability
• rotator cuff tear of the surrounding connective tissues (less common, but may contribute to functional shoulder instability, especially in older adults)
• multidirectional instability
• microtraumas from repetitive overhead activity
• bone indentation from dislocation (called a Hill-Sachs lesion)

Shoulder instability can also be caused by genetic connective tissue disorders, such as hyperlaxity or ligamentous laxity from Ehlers-Danlos syndrome.

Physical activities that can cause shoulder injuries include:

• contact or overhead sports (including football, volleyball, baseball, gymnastics, swimming)
• repetitive overuse (from manual labor, lifting, overhead work)
• improper exercise technique (such as heavy lifting with poor form)
• traumatic accidents (including falls, vehicle accidents, water sports)
• previous dislocation with incomplete healing or rehab

These types of activities can trigger sudden shoulder instability, or the symptoms can develop and worsen gradually, following an accident or overuse injury.

Sudden onset (acute): “Traumatic instability (often in younger athletes) usually has a sudden onset, often after a fall, collision or violent overhead movement,” Dr. Horawski says. “This may lead to a full dislocation or subluxation (partial dislocation).”

Gradual worsening: “Traumatic or multidirectional instability tends to develop gradually,” she says, “especially in individuals (like swimmers and gymnasts) with naturally loose ligaments or repetitive overhead activity. This type of injury worsens over time with continued use or improper mechanics.”

Recurrent (chronic) instability: “Some patients experience recurrent instability after a single shoulder dislocation, particularly if they do not complete rehab or have structural damage to the shoulder joint,” Dr. Horawski says.

What should you do if your shoulder suddenly feels out of place?

Immediately stop the activity that triggered the shoulder instability and avoid overhead or forceful shoulder movements until the issue resolves. Dr. Horawski warns against popping your shoulder back into place. “If you do it improperly, this can cause further injury,” she says. 

If the shoulder injury just happened, apply ice to the area to reduce pain and swelling. If you feel like your shoulder joint isn’t sitting right, support the arm in a sling.

Promptly seek medical attention — especially if this is the first time your shoulder dislocated or if your shoulder keeps giving out.

Don’t wait to get your shoulder examined.

“Early evaluation by a sports medicine or orthopedic healthcare provider is key to preventing chronic shoulder instability or long-term damage,” she says.

To diagnose the cause of your shoulder instability and pain, your doctor should perform a detailed physical exam and imaging scans (X-rays to rule out fractures; MRI to assess labrum, cartilage, and soft tissues). In some cases, a dynamic ultrasound is needed to evaluate movement-related instability.

Once your orthopedic or sports medicine healthcare provider determines the exact location and type of shoulder injury you have, they can recommend the most effective treatment plan to help you fully recover your shoulder mobility and strength.

“Early diagnosis and targeted rehab can prevent long-term shoulder dysfunction,” Dr. Horawski says. “For those with recurrent shoulder instability, a comprehensive treatment plan — including both conservative and surgical options — can reduce the risk of future dislocations.”

Treatments for shoulder instability include nonsurgical and surgical options.

Non-surgical treatments:

• physical therapy focused on strengthening rotator cuff and scapular stabilizers
• activity modifications
• training to enhance proprioception (the body’s ability to sense its position and movements)
• bracing or taping (for sports)

Surgical treatments:

• arthroscopic labral repair (such as a Bankart repair)
• capsular tightening (capsular shift or plication)
• bone block procedures (such as Latarjet) in cases of significant bone loss

How can you prevent shoulder instability injuries?

Shoulder injuries and accidents that directly impact the shoulder aren’t always preventable. But you can make an effort to avoid them, especially if you’ve previously dislocated or otherwise injured your shoulder.

To lower your chances of injuring or re-injuring your shoulder:

• Pay attention to your posture while doing repetitive motions like typing, yardwork, manual labor, cleaning, throwing, and driving.
• Use proper form when exercising, especially when lifting/pushing weight overhead.
• Take frequent breaks from repetitive movements that involve your arms, shoulders and neck.
• Gently stretch your neck and shoulders after weight training and playing sports.
• Stay hydrated to avoid muscle cramping.
• To avoid falls, exercise regularly (resistance training and stretching) to improve your strength, balance and flexibility.
• If you’re an athlete, consult with a sports medicine practitioner or physical therapist to learn proper form and technique, as well as safe training and recovery practices.
• Don’t ignore the early signs of shoulder soreness or slipping, and have your shoulder evaluated.
• If your shoulder is weakened by an old injury, complete physical therapy and follow through with recommendations including icing the area, rest, wearing a sling, stretching and strengthening exercises, taping the injury during physical activity, and taking a non-steroidal anti-inflammatory drug as prescribed.

Written by Dana Kantrowitz for UHealth.

Reviewed and approved in June 2025 by Jennifer Lydia Horawski, M.D., a sports medicine physician at the University of Miami Sports Medicine Institute.

Tags: Dr. Jennifer Horawski, shoulder dislocation, shoulder injury, shoulder pain, shoulder popping, sports medicine, Sports Medicine Institute