AC Joint separation injury - (shoulder) rehab tips?

[dealmaker]

Guys,

It seems my misspent youth - riding enduro and MX bikes (and the frequent falling off thereon!) , has come back to haunt me. My current weight loss and weight training regimen seems to have massively aggravated what now appears to be a grade 1 or Grade 2 AC separation injury (acromioclavicular joint, or AC joint - ligament tear) - that I probably did a few years ago during a heavy fall onto the tip of my shoulder.

I also seem to have co-existant subacromial impingement as a by product!

So does anyone who has suffered similar injuries (common in you rugby players!) have any rehab routines or tips they can give me? I don't want to give up weight training and give up the gains I have made in the last 6 months!

Thanks!

[deevlash]

Ive done both my right and left shoulders doing judo, theyre still buggered and that was about 8 or 9 years ago now although, I was prescribed mainly rest. Go and see a physio, preferably a sports one, your gym should be able to put you in contact with some or try your local uni sports association, theyre good for sports physios usually.

[Animal]

How bad is the pain? I had a similar injury several years ago and have had varying degrees of pain since. Finally looks like I'm going to get a surgical solution in August, but I've become used to the pain now!

Have you had consultations from your GP? Cortisone injections or similar? Surgery? As far as exercise goes, if it hurts whilst you're exercising then it's probably going to impede your healing.

What is your current training focus? Could you shift your goals towards something more in line with your current ability?

[dealmaker]

I am seeing a sports physio next week and in the meantime am having sports massages therapy to try and alleviate the muscle tightness caused as muscles around the injury try to compensate.

Pain is only really an issue when training (upright rows, wide grip bench press and bicep curls being the major issues) and when I get out of bed in the morning - typical subacromial impingement symptoms - caused by the inflammation of the bursa that separates the superior surface of the supraspinatus tendon (one of the main rotator cuff muscles/tendons)

The separation of the acromioclavicular joint isn't helped by me lugging heavy weight's around the gym to do training - but I don't want to stop training and lose all the work to date - so I need to try and find some workarounds so I can hit the specific muscles without aggravating the AC injury and in turn the supraspinatus.

Anyone who has been through the injuries/issues above have any training tips?

Thanks!

[NoelWatson]

dealmaker said:

Guys,

It seems my misspent youth - riding enduro and MX bikes (and the frequent falling off thereon!) , has come back to haunt me. My current weight loss and weight training regimen seems to have massively aggravated what now appears to be a grade 1 or Grade 2 AC separation injury (acromioclavicular joint, or AC joint - ligament tear) - that I probably did a few years ago during a heavy fall onto the tip of my shoulder.

I also seem to have co-existant subacromial impingement as a by product!

So does anyone who has suffered similar injuries (common in you rugby players!) have any rehab routines or tips they can give me? I don't want to give up weight training and give up the gains I have made in the last 6 months!

Thanks!

I pulled mine off completely after drunken rugby incident. Went to A&E the next day and they said that nothing was wrong so paid to see a physio and they diagnosed separation. By then it was too late to operate. I found that by building the muscle up round the area it has been fine, and I could bench press 150kg and play rugby a year or so later.

[Bill]

dealmaker said:

I am seeing a sports physio next week

Rotator cuff exercises and scapula setting for you then. And stretching your pecs and lats, the round shouldered posture typical of many gym rats* isn't helpful for impingement.


*Apologies if you're not

[Babu 01]

dealmaker said:

Anyone who has been through the injuries/issues above have any training tips?

Thanks!

Grade 2 AC separation through martial arts a few years ago. Found rest then gradual rehab work with the big rubber bands worked perfectly. Took about 2.5 months until it settled, I still have the shoulder bump now.

Probably best to lay off it until you've spoken to a Physio.

ETA - expect this kind of thing:

http://www.youtube.com/watch?v=P6MMD5L7498

Edited by Babu 01 on Thursday 3rd June 18:13

[ShadownINja]

dealmaker said:

I don't want to give up weight training and give up the gains I have made in the last 6 months!

If you're serious about making a proper recovery, I'm afraid you will be best off ditching the weights and getting a light band to do some basic rehab work.

http://www.ehow.com/about_5333458_shoulder-physiot...

If you even attempt to go back to full weights without a complete recovery (ie no pain at all), you can set yourself back months.

[996 sps]

Bill said:

dealmaker said:

I am seeing a sports physio next week

Rotator cuff exercises and scapula setting for you then. And stretching your pecs and lats, the round shouldered posture typical of many gym rats* isn't helpful for impingement.


*Apologies if you're not

That sounds like the ticket to me, will feel like a mega regression from your normal training but got to be done.