Most shoulder sprains heal in 1 to 6 weeks. A mild (grade 1) sprain usually settles in 1 to 3 weeks, a moderate (grade 2) sprain in about 3 to 6 weeks, and a severe (grade 3) sprain can take 6 to 12 weeks or longer, sometimes with surgery.
How fast you recover depends on which ligament is hurt, how badly, your age and health, and how closely you follow your rehab plan. The timeline below is a general guide, not a diagnosis. If your shoulder looks deformed, feels unstable or isn’t improving after a week or two, have it examined.
Shoulder Sprain Recovery Time by Grade
A sprain is an injury to a ligament, the tough tissue that connects bone to bone. Doctors grade sprains by how much the ligament is damaged.
| Grade | What happened to the ligament | Typical recovery |
|---|---|---|
| Grade 1 (mild) | Stretched, with tiny tears; the joint is stable | About 1 to 3 weeks |
| Grade 2 (moderate) | Partly torn; some looseness in the joint | About 3 to 6 weeks |
| Grade 3 (severe) | Torn completely; the joint may be unstable or out of place | 6 to 12 weeks without surgery; several months if surgery is needed |
The most common shoulder sprain involves the acromioclavicular (AC) joint, where the collarbone meets the top of the shoulder blade. It usually happens from a fall onto the point of the shoulder or a hard hit in contact sports. Sprains can also affect the ligaments of the main ball-and-socket joint, often alongside a dislocation.
The Three Phases of Recovery
- Protect and calm (first days to 2 weeks). Rest the shoulder, use ice, and limit painful movement. A sling may help for a short time, but long periods without movement can stiffen the joint.
- Restore motion and strength (about 2 to 6 weeks). Gentle range-of-motion exercises come first, then strengthening of the rotator cuff and shoulder blade muscles, usually guided by a physical therapist.
- Return to full activity (about 6 weeks to 3 months). Sport-specific training and a gradual return to lifting, throwing or contact, once you have full, pain-free motion and normal strength.
What Affects How Long It Takes
- Severity and location of the ligament injury.
- Other injuries, such as a dislocation, fracture or rotator cuff tear.
- Age and overall health, including conditions that slow healing.
- Your sport or job, since overhead and contact athletes need more strength before returning.
- Following your rehab plan, both doing the exercises and not rushing back.
Shoulder Sprain vs. Shoulder Strain
The two words are often mixed up. A sprain injures a ligament (bone to bone). A strain injures a muscle or tendon (muscle to bone), such as the rotator cuff. Mild muscle strains often heal a little faster, in a few days to 2 weeks, while a significant rotator cuff tear can take months. Because the symptoms overlap, an exam is the surest way to tell them apart.
Shoulder Sprain Symptoms
- Pain at the top or front of the shoulder, starting right after the injury.
- Swelling and bruising around the joint. A bruise without ligament damage is a shoulder contusion, which usually heals faster.
- Tenderness when you press on the injured area, often over the AC joint.
- Pain or weakness when you lift your arm or reach across your body.
- A bump at the top of the shoulder, which can mean the collarbone has shifted (a higher-grade AC injury).
- A loose or unstable feeling, as if the shoulder might slip out.
How to Treat a Sprained Shoulder at Home
Mild sprains usually get better with simple care in the first days:
- Rest. Avoid lifting, reaching overhead and the activity that caused the injury.
- Ice. Apply ice wrapped in a cloth for 15 to 20 minutes at a time, several times a day, for the first 48 to 72 hours.
- Support. A sling can ease pain for a few days. Take the arm out for gentle movement as pain allows, to prevent stiffness.
- Pain relief. Over-the-counter anti-inflammatories such as ibuprofen or naproxen can help. Follow the label, and check with your doctor if you have stomach, kidney or heart problems or take blood thinners.
- Gentle motion. Once the sharpest pain eases, start easy range-of-motion exercises, such as pendulum swings, and stop if pain increases.
If you are not clearly improving after 1 to 2 weeks, it is time for an evaluation. A physical therapy program is often the fastest route back to full strength.
When to See a Shoulder Specialist
Get same-day care at urgent care or an emergency room if:
- The shoulder looks deformed, or you think it is dislocated.
- You cannot move your arm at all.
- Your arm or hand is numb, tingling, cold or pale.
- The injury came from a high-energy accident, such as a car crash or a hard fall from height.
Book an appointment with an orthopedic specialist if:
- Pain or weakness is not improving after 1 to 2 weeks of home care.
- The shoulder feels loose, catches or slips.
- You have a visible bump at the top of the shoulder.
- You play an overhead or contact sport and want a safe return-to-play plan.
A specialist will examine the shoulder and may order X-rays to check the joint’s alignment, or an MRI to look at ligaments, the labrum and the rotator cuff.
When Does a Shoulder Sprain Need Surgery?
Most shoulder sprains, including many grade 3 AC joint injuries, heal well without surgery. Surgery may be considered when:
- The joint is badly displaced or the ligaments are completely torn.
- Pain or instability continues despite a full course of physical therapy.
- The shoulder keeps slipping or dislocating, which points to shoulder instability.
- An athlete or manual worker needs full strength that rehab has not restored.
After ligament surgery, a sling is usually worn for several weeks, followed by months of rehab. A full return to sport often takes 4 to 6 months, depending on the procedure.
Shoulder Care at Dines Orthopedics
Dines Orthopedics specializes in sports medicine and shoulder surgery. Both of our surgeons are attending surgeons at Hospital for Special Surgery (HSS) in New York City, and they offer surgical and non-surgical treatment at each location.
- David M. Dines, MD has built his practice on decades of clinical experience and research focused on the shoulder. He has operated on thousands of shoulders and published widely on shoulder surgery, and he serves as Medical Director for the ATP World Tennis Tour.
- Joshua S. Dines, MD provides a full range of sports medicine care, surgical and non-surgical, for the shoulder, knee and elbow. He works with the New York Mets and New York Rangers as well as college and high-school athletes, weekend warriors and anyone who wants to get back to everyday activities without pain.
Where We See Patients
| Office | Address | Phone |
|---|---|---|
| HSS Long Island | 333 Earle Ovington Boulevard, Suite 101, Uniondale, NY 11553 | (516) 482-1037 |
| HSS Manhattan – West Side (Dr. Joshua Dines) | HSS Sports Medicine Institute, 610 West 58th Street, 3rd Floor, New York, NY 10019 | (212) 744-2474 |
| HSS Manhattan – Main Site (Dr. David Dines) | 525 East 71st Street, Belaire Building, First Floor, New York, NY 10021 | (516) 482-1037 |
If your shoulder isn’t healing the way it should, request an appointment. You can check your plan on our accepted insurances page.
Shoulder Sprain FAQ
How long does a mild shoulder sprain take to heal?
A mild (grade 1) sprain usually heals in about 1 to 3 weeks with rest, ice and gentle movement.
Can a sprained shoulder heal on its own?
Most mild and moderate sprains heal without surgery. Guided exercises still matter, because they restore motion and strength and lower the chance of re-injury.
Should I keep my arm in a sling?
A sling can ease pain for the first few days. Wearing it much longer than your doctor advises can make the shoulder stiff.
Is it a sprain or a dislocation?
A dislocation usually causes a visible deformity, severe pain and an inability to move the arm. Get urgent care rather than trying to put the shoulder back yourself.
When can I go back to the gym or sports?
Usually once you have full, pain-free range of motion and normal strength compared with the other side. For many grade 1 and 2 sprains that is within 2 to 6 weeks; overhead and contact athletes often need longer.
Why does my shoulder still hurt after six weeks?
Ongoing pain can mean a more serious sprain, or a second injury such as a labral or rotator cuff tear. Have it examined by an orthopedic specialist.
This article is for general information and is not a substitute for medical advice. If you have a shoulder injury, see a doctor for diagnosis and treatment.