Why Your Dislocated Shoulder Keeps Popping Out (And How to Fix It)

There is no sensation quite as stomach-turning as the feeling of a joint slipping out of place. If you are reading this, you likely know that sickening "clunk" all too well. When a dislocated shoulder keeps popping out, it transitions from an acute injury to a chronic condition known as shoulder instability.

This isn't just an annoyance; it is a sign that the structural integrity of your shoulder girdle—specifically the labrum and ligaments—has been compromised. Ignoring it leads to bone loss and arthritis. Let’s look at why this happens and, more importantly, how to stabilize the joint for good.

Key Takeaways: Fixing Chronic Instability

• Identify the Damage: Recurrent dislocations often stem from a Bankart lesion (torn labrum) or a Hill-Sachs deformity (dent in the humerus bone).
• Immobilize Early: Stop testing the range of motion immediately after a pop-out; inflammation makes the joint lax.
• Strengthen the Scapula: Rotator cuff work is useless if your shoulder blade (the foundation) is unstable.
• Consult a Specialist: If physiotherapy fails after 3-6 months, surgical intervention (like a Latarjet procedure) may be necessary to prevent bone loss.

The Science: Why It Won't Stay In Place

The shoulder is often described as a golf ball sitting on a tee. It provides incredible mobility but sacrifices stability. When you first dislocated your shoulder, you likely tore the labrum (the cartilage rim that deepens the socket) or stretched the capsular ligaments.

Think of those ligaments like a rubber band. Once stretched past their breaking point, they lose their elasticity. They don't snap back.

The "Loose" Sensation

If your shoulder feels loose, you are likely dealing with a Bankart lesion. This is where the ligament tears off the front of the socket. Without this bumper, the ball of the humerus has nothing stopping it from sliding forward when you raise your arm.

How to Stop Shoulder From Popping Out (Conservative Care)

Before jumping to surgery, most physiotherapists will attempt a rigorous strengthening protocol. This is your first line of defense.

1. Scapular Retraction and Depression

Many people focus solely on the rotator cuff, but the cuff muscles attach to the scapula. If your scapula is winging or unstable, the cuff cannot fire correctly. Focus on exercises like:

• Isometrics (pushing against a wall without moving).
• Scapular wall slides.
• Prone rows (focusing on the squeeze, not the weight).

2. Proprioceptive Training

After a dislocation, your brain loses track of where your arm is in space. This is why it pops out when you aren't paying attention. You need to retrain the nerves. Closed-kinetic chain exercises—where your hand is fixed on a surface (like a plank or wall push-up)—are essential here.

How to Fix a Shoulder That Keeps Popping Out Permanently

If you have dedicated six months to rehab and it still slips, or if it pops out during sleep, the structural damage may be too severe for muscles to compensate.

When Surgery is the Answer

Younger athletes and those with heavy physical jobs often require surgical stabilization. The two most common procedures are:

• Arthroscopic Bankart Repair: The surgeon reattaches the torn labrum using anchors. This works well for soft tissue damage.
• Latarjet Procedure: If you have bone loss (the socket has chipped away from repeated dislocations), soft tissue repair will fail. The Latarjet involves moving a piece of bone to the front of the socket to physically block the shoulder from slipping.

My Personal Experience with Dislocated Shoulder Keeps Popping Out

I’m writing this not just as a strategist, but as someone who spent two years dealing with a right shoulder that refused to cooperate. The medical diagrams don't tell you about the mental toll.

The worst part wasn't the pain of the dislocation itself—it was the "apprehension." That’s the clinical term, but in the gym, it felt like a physiological panic attack. I remember trying to do a simple overhead press with an empty bar. As soon as my elbow broke the plane of my ear, my body involuntarily froze. My brain screamed "STOP" before my muscles even engaged.

I also recall the grit of the rehab process. Everyone talks about rotator cuff bands, but nobody mentions the sheer frustration of sleeping. I had to prop my arm on a specific pillow fortress every night. If I rolled over and my arm flopped backward, I’d wake up to that sickening subluxation slide. It took a solid year of heavy eccentric strengthening—and accepting that I had to stop doing behind-the-neck lat pulldowns forever—before I trusted the joint again.

Conclusion

A shoulder that keeps popping out is a mechanical failure, not a lack of toughness. You cannot "push through" instability. Whether you choose conservative rehab or surgical intervention, the goal is the same: restore the bumper that keeps the ball in the socket. Get imaging done, respect the biology of the joint, and build stability from the inside out.

Frequently Asked Questions

Can a loose shoulder heal on its own?

Ligaments that are significantly stretched or torn generally do not return to their original tension on their own. However, you can compensate for this laxity by strengthening the surrounding muscles to hold the joint in place dynamically.

Is it safe to go to the gym with a shoulder that pops out?

You can go to the gym, but you must modify your training. Avoid "high-five" positions (abduction and external rotation), such as behind-the-neck presses or wide-grip bench presses, as these place the most stress on the anterior capsule.

How do I sleep with an unstable shoulder?

Avoid sleeping on the injured side or with your arm overhead. The best position is usually on your back or the uninjured side, hugging a pillow against your chest to keep the unstable arm in a neutral, internally rotated position.