®Shoulder blade squeeze
Stand or sit up straight. Without lifting your shoulders towards your ears, squeeze your shoulder blades back and slightly down. Hold for 5 seconds, then relax.
10 reps, 2–3 times a day39%Rate of redislocation or slipping out of place after a first forward dislocation (10 studies, 1,324 people)
Aged 40 or underThe strongest risk factor for dislocating again
2 weeksWhen the sling is usually stopped if there is no fracture
6–12 weeksRecovery time for most people; a full return to some sports can take up to 16 weeks
Symptoms
- Not being able to move the arm.
- The shoulder looking out of place or misshapen.
- Pain, swelling and bruising.
What to do if your shoulder dislocates
- Do not try to put the shoulder back yourself; go to A&E as soon as possible. Do not drive; call 112 if needed.
- While you wait, support your arm in a sling or towel and keep it still.
- You can apply ice wrapped in a towel for up to 20 minutes every 2–3 hours.
Treatment and recovery
The dislocation is usually confirmed with an X-ray, and a doctor puts the shoulder back in place under local anaesthetic or sedation. A sling is then given. Most people recover in 6–12 weeks; getting the shoulder’s full strength and function back can take up to a year.
Surgery is sometimes recommended to reduce the chance of the shoulder dislocating again. Younger people may be referred to a shoulder specialist.
Risk of dislocating again
In an analysis that combined 10 studies and 1,324 people, about 39% of shoulders that had dislocated forwards for the first time dislocated again or slipped out of place. Factors that increase the risk:
- Being aged 40 or under (the strongest factor)
- Being male
- Having naturally loose joints
Redislocation was less common in people who also had a fracture of the bony bump on the upper outer part of the arm bone.
After the shoulder has been put back
1
Sling
The sling is for comfort. You can take it off when sitting and rest your arm on a pillow; if there is no fracture, it is usually not worn after 2 weeks.
2
Position to avoid
In the first weeks, you can avoid lifting your arm above shoulder height and moving your arm out to the side while turning your hand up towards the ceiling, especially with force.
3
Elbow and wrist
You can start bending your elbow, turning your palm and moving your wrist straight away.
4
Ice and painkillers
Ice wrapped in a towel and paracetamol taken as directed on the packet can ease the pain.
For other causes of shoulder pain, see the rotator cuff tear and frozen shoulder guides.
Exercises at home
Six exercises to strengthen the shoulder
You can start once you have stopped using the sling and your doctor or physiotherapist feels it is appropriate. Start slowly and stop any movement that causes pain. In the first weeks, do not lift your arm above shoulder height.
Door frame external rotation
Stand with your painful side next to a door frame. Bend your elbow to 90 degrees and keep your arm against your side; you can put a small folded towel in between. Press the back of your hand against the door frame without letting your arm move. Hold for 30–45 seconds, pressing only as hard as you can without increasing the pain.
5 reps, 1–2 times a dayFinger walk up the wall
Stand facing a wall. Walk your fingers up the wall to a comfortable height, hold briefly, then slowly walk them back down. In the first weeks, do not force your arm above shoulder height.
10 repetitions, 3–4 times a dayScaption (angled arm raise)
Stand with your arms by your sides and your thumbs pointing up. Raise your arms forwards and slightly out to the sides, at an angle of about 30 degrees, up to shoulder height; you can hold a light weight in each hand. Lower them slowly, without lifting your shoulders towards your ears.
10 reps, 2–3 setsResistance band row
Tie a resistance band to a door handle or another sturdy anchor at chest height. Holding the ends of the band and keeping your elbows close to your body, pull back and squeeze your shoulder blades together. Slowly return to the start.
10–15 reps, 2–3 setsSide-lying external rotation
Lie on your pain-free side. Bend the elbow of your top arm to 90 degrees and rest it against your waist. Holding a light weight (a full water bottle will do), lift your hand towards the ceiling while keeping your elbow still, then lower it slowly.
10–15 reps, 2–3 setsFrequently asked questions
Can I put my shoulder back in myself?
No, do not try to put the shoulder back yourself. Go to A&E as soon as possible; do not drive, and call 112 if needed.
How long should I wear the sling?
The sling is for comfort. You can take it off as the pain eases and rest your arm on a pillow when sitting. If there is no fracture, it is usually not worn after 2 weeks; if you were given a specific time, you can follow that.
Will my shoulder dislocate again?
It can. In a combined analysis of studies, about 39% of shoulders that had dislocated forwards for the first time dislocated again or slipped out of place. Being aged 40 or under, being male and having naturally loose joints increase this chance. Physiotherapy strengthens the shoulder muscles; in younger people and after repeated dislocations, surgery may also be discussed.
When can I drive and get back to sport?
You should not drive while wearing a sling; most people can drive after 4–6 weeks, once their arm has enough strength and movement. Lighter activities can be resumed after about 6 weeks; a full return to some sports can take up to 16 weeks. Your doctor or physiotherapist will tell you when it is safe.
When should you see a doctor?
- If your shoulder has come out of place or looks misshapen: go to A&E straight away
- If pain and stiffness are not settling or are getting worse
- If your shoulder has dislocated again or often feels as if it is slipping out of place
- If you have numbness, tingling or weakness in your arm or hand
Sources
- NHS. Dislocated shoulder. Page last reviewed 16 September 2026.
- Olds M, Ellis R, Donaldson K, Parmar P, Kersten P. Risk factors which predispose first-time anterior traumatic shoulder dislocations to recurrent instability in adults: a systematic review and meta-analysis. Br J Sports Med. 2015;49(14):913–922. Summary.
- Northern Lincolnshire and Goole NHS Foundation Trust. Anterior shoulder dislocation: patients under 40 years old and no fracture. December 2025.
- Worcestershire Acute Hospitals NHS Trust. Shoulder dislocation.
- University Hospitals of Leicester NHS Trust. Advice and exercises for a dislocated shoulder. Last reviewed December 2024.