The glenoid labrum is a rim of cartilage around the shoulder socket. It deepens a shallow joint, helps with stability, and anchors the long head of the biceps. Tears happen through trauma — a fall or dislocation — or gradually through repetitive overhead loading.
Phase one — settle it down
Early work is about restoring comfortable motion without provoking the tear:
- Pendulum swings
- Passive and active-assisted range of motion within a pain-free arc
- Scapular setting — retraction and depression without shoulder elevation
- Gentle isometrics for the rotator cuff at neutral
Phase two — build the cuff and scapula
The rotator cuff and scapular stabilizers do the work the labrum can no longer do alone. This phase matters most:
- Banded external and internal rotation at the side
- Prone Y, T and W raises for lower and mid trapezius
- Serratus punches and wall slides
- Rows, keeping the shoulder blade moving rather than locked
- Closed-chain work — hand on a wall or bench — for joint position sense
Phase three — load and control
- Progressive pressing within a tolerable range
- Rhythmic stabilization and perturbation drills
- Controlled rotational and overhead work for throwing or overhead athletes
- Sport-specific return, built gradually
What to avoid early
- Deep bench press or dips that force the shoulder into end-range extension
- Behind-the-neck pressing or pulldowns
- Aggressive overhead stretching into the painful range
- Heavy loading through the exact position that reproduces the catching
- Upright rows at end-range internal rotation
When surgery gets discussed
Persistent instability, recurrent dislocation, a large traumatic tear in a young athlete, or failure to progress after a genuine trial of structured rehab. Many degenerative tears, though, are managed well conservatively — and imaging findings alone don't decide it.
If you've been told you have a labral tear, an assessment can tell you which category you're in and what your rehab should actually prioritize.