Two main types. The first is overuse: tendonitis and bursitis, which tends to show up as shoulder impingement. I see this a lot in swimmers, throwers, and anyone doing repetitive overhead lifting at work. It also turns up in older clients as tendons naturally wear with age.

The second is trauma: usually from a tackle or a fall onto an outstretched arm. This affects the ligaments and joint capsule, and sometimes the labrum or rotator cuff. It can range from a mild sprain to a full dislocation. A fall directly onto the point of the shoulder is a classic way to sprain the AC joint.

Either way, don't assume "minor" just because it doesn't hurt much at first — some of these need proper investigation, and a few end up needing surgery. The activity that caused it tells me a lot, so I always want to know exactly what you were doing when it happened.

Yes — once the pain has settled a bit, the goal is to fix the mechanics that caused it in the first place. That means freeing up tight muscles around the shoulder, getting your upper back moving better, and rebuilding control through the shoulder blade.

Here's what that looks like day to day:

• Release the front of the shoulder (pecs) and the back of the cuff — Infraspinatus, Levator scapulae, Teres Minor — with a Pocket Physio MAX
• Open up the thoracic spine with a Posture Pro roller
• Ice it if it's sore, using an Ice Mate PRO
• Build daily rotator cuff strength — both directions of rotation — with a Powerband

The big ones are fractures of the collarbone or top of the humerus, full dislocation, and subluxation — where the joint pops out and straight back in without needing manual relocation. These usually come from a tackle or a hard fall onto the shoulder.

They can stretch the ligaments at the front of the joint and sometimes tear the labrum, which leaves the joint feeling unstable as well as sore.

If this happens: sling it, ice it with an Ice Mate PRO for the pain, and get it scanned. You'll most likely need an X-ray or MRI to know exactly what you're dealing with.

Anterior shoulder joint subluxation/dislocation is common in contact sports or where a participant falls onto an outstretched arm. 

Subluxations are events where the shoulder joint is traumatized but does not dislocate. You may feel a pop of sudden in-out movement. Relocation is not required. 

Dislocations can sometimes reduce spontaneously but most often require manual reduction to return the bones to their correct position. Both types of injuries require careful diagnosis by a skilled practitioner. Management may require surgery for both types of injuries.

Non Surgical Subluxations/Dislocations usually require rehab for 6-12 weeks

Surgical intervention: Usually means a 9-12 month return to sport.

Rehab will follow very specific guidelines and protocols dictated by your surgeon, Physio, EP’s and finally Sports coaches.

It depends on what you've done. As a rough guide, with good management:

• Tendonitis / impingement — usually improving well by 4-6 weeks. Anti-inflammatories, including injections, can speed this up in some cases.
• Dislocation / subluxation — around 12 weeks to get strength and stability back. Repeat injury risk is high here, which is often what tips someone toward surgery.
• Fractures — 16-20 weeks, depending on your age and how serious the break is.
• Surgical repair (ligaments or labrum) — generally 9-12 months, though professional athletes with full-time access to rehab often get back in 20-24 weeks.