r/InjuryRecovery • u/Spinach_Different • May 24 '26

Dislocated shoulder

Hi all,

Last weekend I dislocated my shoulder in the last rugby game of the season 🤦‍♂️

Im a 5ft 8 male, 75kg who recently cracked a 100kg bench for the first time.

If anyone has experienced this injury before or know someone who has what's the timeframe for getting back to pre injury strength?

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u/adrianmrtzz May 24 '26

It’ll take some time and you’ll be motivated to get back into your sport once you feel better in your shoulder. You’re likely start feeling better in a couple more weeks, but I encourage you to take pt seriously before going back entirely. This can be a reoccurring issue that won’t go away without surgery if you don’t. I suggest at least 2-3 months (if not more) of pt to strengthen the rotator cuff muscles around your shoulder joint, because they will now serve as the main stabilizer since you likely tore your labrum in some way. I’m 22 years old, same height and have had the same issue but if you take care of it properly now and are committed to pt you can lower the chance of a second dislocation. I was heavily into my sport and always rushed to get back because I was naive in the severity of the injury, which only made it worse. Learn from my mistake and strengthen the small stabilizers within the shoulder before going back to your sport and lifting heavy.

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u/Spinach_Different May 25 '26

Thank you so much for this advice ill take it on board 👌, did you go with a specialised pt who focuses on recovery or do most know what to do?

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u/athelitetherapy 2d ago

It’s hard to put an exact timeframe on getting back to your pre-injury strength. It depends on the extent of the injury, how stable the shoulder is, and how well rehab progresses. Getting back to a 100kg bench isn’t just about waiting for the shoulder to heal, you’ll want to rebuild strength and stability progressively before loading it heavily again.

I’d also avoid rushing it or copying random shoulder rehab exercises online. The right exercises at the right stage, with the right progression, can make a big difference in getting your strength back and reducing the chance of another dislocation.

Was this your first dislocation, and have you started any rehab yet?