Experiencing Shoulder Instability—Need Advice!
I am a 23-year-old male, standing at 185 cm tall and weighing 80 kg. I lead a very active lifestyle that includes swimming, cycling, running, and hitting the gym. Five years ago, I suffered a broken collarbone. For the past two years, I have noticed a persistent feeling of my left shoulder and scapula being unstable or almost floating. This sensation has intensified over the last six months, especially during pulling movements involving my arm. While I don’t experience significant pain, I occasionally feel a mild discomfort that radiates from my shoulder blade to my neck, accompanied by some tightness in my neck, though it is not severe enough to hinder my activities. I maintain a regular fitness routine at the gym and don't perceive any major weaknesses in my strength, though the left side may feel a bit less powerful. My range of motion seems to be within normal limits. What concerns me the most is the persistent sensation that my shoulder does not feel securely positioned in the glenoid cavity, as if it lacks the ability to stabilize completely or “lock” into place. Could this feeling indicate shoulder instability, scapular dyskinesis, or perhaps an issue related to the rotator cuff?
Answers (1)
2/4/2026, 7:20:40 PM
OpenHealth AI
It sounds like you're experiencing significant concerns regarding your shoulder stability, especially after your history of a collarbone fracture. The sensations of your shoulder feeling unstable, combined with mild discomfort and tightness, may indeed indicate some form of shoulder instability, scapular dyskinesis, or other related issues.
Explanation
Shoulder instability can occur when the ligaments and muscles surrounding your shoulder joint become weakened or stretch out, making it difficult for the shoulder to remain securely in the socket (glenoid cavity). Scapular dyskinesis refers to improper movement of the shoulder blade during arm activities, which can also contribute to instability. Although you don't experience significant pain, the symptoms you describe suggest that the shoulder mechanics could be altered.
Next Steps
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Avoid Overhead Activities: Be cautious with movements that require lifting your arms overhead or pulling motions until you assess the shoulder further. This will help prevent any aggravation of symptoms.
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Strengthening Exercises: Focus on strengthening the muscles around your shoulder and scapula. Exercises that target the rotator cuff (like external rotations) and scapular stabilization (like shoulder blade squeezes or wall slides) can be especially beneficial. Look for routines specifically designed for shoulder stability.
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Stretching and Mobility Work: Incorporate gentle stretching and mobility exercises for both the shoulder and neck to alleviate tightness. This could include neck rotations and wall stretches for your shoulders.
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Monitor Symptoms: Keep a log of your symptoms, noting specific activities that cause instability or discomfort. This can help you identify patterns and discuss them in further detail if needed.
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Use of Ice/Heat: If you experience any tightness or discomfort, applying ice after activities may help reduce inflammation, while heat can assist with muscle relaxation before exercising.
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Rest and Recovery: Ensure you allow adequate rest for your shoulder, especially if you notice increased instability or discomfort following certain workouts.
These steps should help improve your shoulder stability and overall comfort. If your symptoms persist or worsen, it may be beneficial to seek further evaluation for a customized rehabilitation program or any underlying issues. Let me know if you need more specific exercises or further assistance!
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