5 BEST AC Joint Rehab Exercises!
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- čas přidán 5. 02. 2023
- In this video we look at exercises for the AC (acromioclavicular) joint of the shoulder if suffering from an injury or just pain in the shoulder. We also go through some exercises and movements to limit or avoid if struggling with pain at the ACJ.
#rehab #acj #physiotherapy
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This was a really great video. A few things I'm noticing about this sort of injury -
1. It often goes undiagnosed or misdiagnosed. I see that a lot of folks have experience walking into a doctor's office with this problem, and not getting the proper care they need
2. It's something that you can come back from, with the proper rehabilitation.
My experience: I got a type 2 separation on my left side from football, and a type 1 from fighting practice (I fell wrong). With a consistent exercise routine, I was able to kickbox, breakdance, lift my bike overhead and carry it into the shed everyday, and do handstand pushups. I only recently stopped all that cause I'm focusing on raising my kid.
My point, is that you can definitely come back from this, with the right care and attention. You got this, fam. I believe in you💪🏾👌🏾
Thanks for sharing your story and for the positive message!
After it healed up and got back to training do you still have a more prominent acromion bump on the left side?
I had some sort of rotator injury (believe it to be from overuse and acute tendinitis) about a month ago and 2 weeks in I notice my acromion sticking up as well. There was never an incident where direct trauma occurred in the area. It was slightly sore for a few days and now kinda just pops sometimes in that area. Just bummed because it’s been a month since I’ve lifted and am less symmetrical than before. Any thoughts would be appreciated!
Fabulous video! thank you for the short yet thorough details and demonstrations!!!
Excellent done! Thank You.
Thanks boys. This is exactly what I needed!
Thanks very much
Y was looking after such a video like this for a long time
Dude’s voice and tone is so relaxing. Thank you.
Thank you! Very clear !
Excellent video. I am a baseball pitcher and have noticed sharp pain when over throwing or using poor mechanics. I have a doctor’s appointment to address the issue, which I am sure is highly contributed to years of surfing and pitching. I appreciate this video for the excellent exercises and education about what might be going on in my shoulder.
Thank I am going to have a go to get my shoulder strong good clear instructions
I really love this ❤
One of the best
Wow.....your wonderful video has given me hope and your calm and well articulated words have given me so much encouragement to do the mentioned exercises.
Just appreciate you for sharing this video so very much ...God bless you for your expertise, knowledge and care
Thank you for the good words. Good luck recovering from your injury.
Thanks for the end of video screen shot frame.
this is all true. thanks for the video ❤
Did not know what the hell was wrong with me until I found this video. Already a lot better now since doing these exercises
Thanks for the feedback, means a lot
Same with me
thank you doctor really appreciatem
I just hurt mine working out. I subscribed because this is the BEST most explained video I've seen on the subject and I've looked for days. Great advice thank u!
Any update? I have hurt mine while doing the bench press.
@@indrasishdatta7210 same its been a month now and the pain is not gone :(
Thank you!
thank you!
I was diagnosed years ago with X-rays which revealed that I was bone on bone in my left AC joint. This among several other overuse injuries led to my abandonment of all exercises because I was in pain 24/7 for two years.
I'm now currently 63 years old and still 40 pounds overweight. Recently, I began walking and doing some basic, ground based calisthenics. I lost 20 pounds.
Everything was going quite well for about 3 months. I went from failing to complete two sets of 5 push-ups, to doing 4 sets of 25-30 in my 5 exercise, full body calisthenics routine.
I was mostly pain free in my bad shoulder, so I started adding some more various light dumbell and band exercises. Suddenly, the old shoulder pain came back and once again, I'm now in rehab mode. I suspect that overhead presses, lateral raises and chair push-ups were the main culprits. Before that, my standard push-ups and any type of pulling and rowing exercises virtually pain free.
My question is this: How was I able to progress so well with a bone on bone joint and where should I go from here, assuming that I can get the pain to go away through rehab?
Everything that I've read is geared toward rehab exercises, but I can't find anything that tells me exactly which exercises, I should attempt and which ones I should permanently eliminate, since I'm never technically going to be "healed" and I'm just trying find exercises that won't aggravated my permanently damaged AC joint.
You possibly got better due to offloading the joint. Obviously as you've started to increase more resistance training it may have just irritated the joint again. You probably just need to find the routine that works for you. The exercises in this video will help. When you feel ready to return to resistance training do this gradually and monitor your symptoms as if you jump too quickly into pressing activities etc it may just flare things up. I wouldn't worry about damaging or making things worse, it's likely just more irritation of the joint. Hope this helped!
Thank you very much. The exercises in your video are definitely helping. I started doing some 25 dumbell floor presses instead of push-ups and my shoulder seems to like that much better.
Thanks, very helpful info
You're welcome!
Well explained and quite comprehensive video! I'm still suffering grade 2/3 ac joint injury and although now my rehab is progressing well I would have started better if I'd seen this video initially and not had a few setbacks. Thanks for putting this together 😊
Thank you 🙏🏻
Hey bro can I ask if you were in a lot of pain for the first week, because I have the same thing a grade 2/3 ac joint injury and I had no pain after a day or two. And how long did it take you to recover?
@@reesekeyloun7827 It was still painful even after 2months(in certain movement ranges and under loading, shoulder was starting to stiffen up as well)Then after 10 weeks started cautious re-hab light elastic(daily) & weights(3 x per week), general mobility(daily), progressing very slowly each week till OK levels and no pain under loads and in positions that stressed the injury....I had broken ribs and opposite side hamstring/glute tear which didn't help either!
@@jonathanallen6753bro I was a regular gym goer n 9 months ago this injury happened with me im very depressed bcz I cannot lift weight will this be ever recover or it will be like this only still whole life😢
Merci beaucoup ❤❤😮😮
Excellent video that explains the key exercises and what areas they work. I injured my AC in a Grade 3 tear six weeks ago now. 2 weeks in a sling then isometric exercises then bands. Using light weights now. It's a long slow road so be conscientious. You have to take responsibility for your own recovery. Do your own research. Reach out to experts. A blue sling and some over the counter painkillers from the hospital emergency (also my story) is not anywhere near good enough. All the best for anyone suffering this injury along with the lack of medical interest in it.
@@navmNavm-nc2yz Judo
What's your situation now?
Any update how r u now
Thanks, gonna try those. My lefthand AC joint got destroyed in a bike accident. Its now arthritic and has been for about 15 years. There is no cartilage or any more, just a mash of bone that hurts during movement. Can't do a heavy bench press ever since. Im working around it by restricted range of motion push-ups or dips.
Wat from 15 yrs then how old r u now I also have ac joint should arthritis i cannot do back sholder n chest 😢n im 29 yrs feeling very bad bcz I was a regular gym goer😢
Thanks
Hi! new subscriber here. I have distal clavicular osteolysis and bound for a cortisone shot next week. the specialist did some maneuvers to me which correlates with the MRI result. but months before that, I had some imaging scans which told me I had subacromial bursitis and supraspinatus/infraspinatus tendinosis but with my recent Mri, I don't have them anymore which I am so confused if I really didn't have them before and was having the wrong treatments. I don't know what to believe anymore and is really confused. for Distal clavicluar osteolysis, is it normal for my pecs, deltoid area and behind the underarm hurts/ looking forward to your response. thank you
Excellent video without the 5 minute introduction.
Thanks brother from India
Thanks for watching!
Great video what about after surgery? Is there a video?
Thank you for the feedback. We are focusing on conservative management options as we are physiotherapists by background.
The best video for Ac pain
During the first exercise: Should ones shoulders go from down to an angle up, like yours, or should they stay back and go down?
Hi, it's been almost two months since my grade 3 AC joint separation. I started the rehab protocol as early as week 2. I have pretty much full range of motion. I don't feel any discomfort doing back rows and I can even do pull-ups with some discomfort, when I hang on to the bar and try to relax I feel that the injury area is still a little trapped. When I make a horizontal adduction movement with the injured arm, I feel pain as well as doing push-ups, can you clarify what I can do and if it is normal?
Horizontal adduction is usually the last movement to come back. However if you're unsure or worried get this checked in person.
True
Are doing pullups bad on the AC joint in general? Also for a person with a type 2 tear? Great vid
In general, I would say it's not bad for the joint. With an injury, it really depends if you have the range of motion
Great video. But why the lateral adduction? I've never heard this recommended before.
If it's tolerable then it's a great exercise for your rotator cuff, deltoids and upper traps. You want to strengthen your shoulder in all planes
I actually did these for rehab without knowing they where rehab exercises
My pain goes away quickly, 1 or 2 weeks. But then even after months of no pain as soon as I do a dead hang or lat pull downs it comes back. How can I help this?
I never have pain when actually doing movements though, only after
My ac joint has been messed up for nearly a year from boxing :( will try these exercises out ty!
How did they work out for you
@@1dgrandson go to a trained PT
Same here has it got any better?
I'm currently doing a bunch of stretching and mild RoM exercises. Do I need to lose that "pinch" in my joint when moving my arm across/above/behind my back completely before I should start gradually doing PT exercises? Or can I start to do my PT exercises even when I still have a bit of that pinching feeling left?
If the pinch is typically 4/10 or below on your pain scale it should be ok. You just don't want anything higher than this as you don't want to irritate it too much! Watch this video on how to do sets etc for rehab
czcams.com/video/M2LWFdVQl1Y/video.htmlsi=cCsRZYu6rCg-R3Vs
Thank you for the video, but if i can't do push exercise, can i do the normal push up?
Can you tolerate it? If yes, then of course, just do them slowly and avoid too many reps at the start.
Very helpfull, what exercises for pectoral muscles could you advise with similar injuries?
Thank you! If you could tolerate, you can start adding pushing variations (bench press, dumbbell press, machine chest press) and horizontal adduction exercises. These are shown towards the end of the video (3:30)
Does these exercises help for those who have shoulder problems since 7/8 yrs? I messed up my right shoulder in 2015 (slipped from the staircase). Since then I dislocate my right shouldr time and again. Lately it happens more frequently,so happend to search on youtube and found this video. Do not want to do surgery though. Thanks.
It sounds like you have a shoulder instability as you mentioned recurrent dislocation. The best thing is to see a health care professional for guidance.
Also, this video below might be useful: czcams.com/video/P1ZlBJK8JWg/video.html
I took a hard fall on my shoulder going about 16mph straight into asphalt. My A/C was very painful. I wore a sling the first week. I did 6 weeks physical therapy and it felt slightly better showing some improvment. I'm a surfer and can surf without substantial pain now. However, After 3 1/2 months I'm still in pain when I wake up in the morning after work days. My A/C is still very painful to rub on or massage. Also there is a protruding knot on my A/C joint now. Will the pain subside and will the knot settle down or get any smaller? Im concerned my surfing on it is keeping it irritated and scaring over with calcium deposits and will leave it permantly asymetrical?
It's hard to tell. These things usually takes months and months to settle. The knot you talk about might just be how the bone has healed. If you're struggling to progress we'd recommend getting seen in person so you can have your rehab and treatment progressed further 💪🏻
What exercises can you do after it's healed to stop it clicking moving in certain ranges?
Clicking after this injury is quite normal and sometimes remains indefinitely. The clicking can come from the joint itself or from the structures underneath it. Sometimes, range of motion exercises are the best option. Other times, strength exercises work. If it really bothers you, I'd recommend checking with a health care professional.
question. when doing the scapula retraction do I round my back at the end of the motion like relaxing the scapula
Just allow your shoulders to come forward slightly to you're lengthening you're back muscles. I suppose it's similar to rounded your shoulders.
I have type one acromion tear, supraspinatus tendonosis, right ac arthrosis, concern for posterolinferior glenoid labrum tear with adjacent narrow paralabral cyst. What exercises can I do?
This has come from a scan? If so this could be incidental findings. You need to treatment the symptoms you're presenting. We'd recommend getting seen in person if you're unsure.
thanks
I walked into the ER with my shoulder falling off. They gave me a $3 blue sling and showed me the door. With enough complaining I finally got referred to a "specialist"- who walked in for literally 6 seconds, push my shoulder around in 3 directions as I'm screaming in pain-- and directly walks out without even saying a word to me. and he sent my a $600 bill. Here I am a decade later and I'm still suffering from my shoulder with binding and grinding and constant pain and restricted movement, with my collar bone sticking up out of my shoulder. The "health care" system in the US is a f^cking joke. They DO NOT help people without money.
Facts ! Same experience only they gave me medication with the sling that only lasted two days and send me home and telling me that a “specialist” would call me which they did A MONTH LATER
Sounds like you got more screwed over than usual. Most people in the US get better care than that.
It won't make you feel better but I'm not having a great experience with my exercise-related injuries in Poland (technically free healthcare), either, because by the time I can see a specialist as an outpatient whatever injury I sustain will have worsened to the point of no return (it's 3 months of waiting at least and that's only for an appointment which will end with a referral for an x-ray, MRI on an ultrasound and another 3-4 months of waiting). Everything's available "privately" if you have the money but I don't, so I'm left with icing, resting and researching these things online. I'm pretty sure I have suffered a grade 1 AC tear as a result of overtraining on rings whilst leaning too much onto my left shoulder because of another injury in my right wrist, at least based on the pain and mobility tests presented online, and to the list of "things to avoid" in the video I would personally have to add pullups because they're the absolute worst trigger for me. Sucks to be left alone with these problems no matter where you are, hope you're gonna get better.
Injured my shoulder in Feb. Dislocated it. I reduced it myself. I was hospitalised with multiple rib fractures, haemothorax etc. Everything has healed-but the shoulder is knackered
No point seeing a doctor
They can offer tablets, steroid injection, surgery and physio
Avoid the first 3
Physio is a joke unless you pay
NHS will give you an exercise sheet
This CZcams video is great
I am also swimming
Using a Sauna
Can I ask opinion on press ups
I can do them at 45 degrees and on pull ups
I used to do 3 sets of 10 unassisted. Now doing the same with 50kg assist.
I had 8 rib fractures-but the shoulder pain was the worst
Idk what caused mine but
I used to play game in plank position
I get no pain
How to fix this dislocation?
Please reply
Hi dear
Can you please tel me this exercises also is it good for AC join arthritic
Thanks
Hi, these can be used for arthritic ACJ issues. Thanks
I have Grade 2 AC joint dislocation, without surgery doctor told me to wear clavicle supporter, 2 weeks gone no pain in moving hand little, but i can’t take my hand up, i was doing going gym for 1 year,
How much time it will take to bench press 60kg again??
And any chance to dislocate again on gym?
I will start this exercise after 3 weeks. 😊
Hard to tell when you're back to your 60kg again because these things take time and everyone will respond different. We'd just recommend on focusing on your rehab gradually and just enjoy the process and try not to rush things!
Hello, I fell while riding a road bike in March, and the acromioclavicular joint was dislocated in the second degree. The doctor did not give me surgery. Due to my busy schedule, I didn't use the suspension straps to hang my arms. It's been almost 4 months now and I still feel pain in the bones around the shoulders, I want to go out on the road bike but can't brake hard or accelerate to 30km/h. In my previous personal riding, the average power was about 120w, but now it is only about 60w. After increasing the intensity last Thursday, with an average power of 97w, my acromioclavicular joint started to hurt again.
Hi Hannah, it might be that you need to strengthen the area to increase your load tolerance/capacity. Have you tried strength training from the video?
@@AMRPhysiotherapy Hi, I'm doing some easy exercises using my 1.5kg DB. I will train my arm strength from your video
@@AMRPhysiotherapy The main thing is to squeeze the shoulder blades hard, I can use free hands or dumbbells or elastic bands, right?
I had a fight since 3 years ago and visit many doc and still in pain and my shoulder won’t grow :(
Is it necessary for type 2 joint injury to be cured without surgery?
Because I feel pain when I use my shoulder to much.
And it's almost 5 years with injury.
It is possible yes however if you exhaust rehab etc and it doesn't improve then surgery may be considered.
Okay.. so.. i had minor ac joint injury 1 year ago.. it was painful as hell for the first 4-5 months then it gradually went down. I did x-ray and it showed that everything is perfect, no separation. I was stunned because recovery took such a long time but i only ( obviously ) had grade 1/2. Horizontal adduction was killing me, but now i can do it pain free.. BUUUT i still have days where i feel slight pinch somewhere above collarbone when i depress my shoulder or protract it far enough. It’s annoying as shit and i really wanna know will this be chronic thing for me now or it just need some more time to heal 100%?
These things can take time. You probably need to commence rehab. However if unsure we would recommend getting seen in person to get a more accurate diagnosis and treatment plan!
@@AMRPhysiotherapy thank you for reply.. unfortunately i’m from Croatia 🤷♂️
Not necessarily by ourselves but someone appropriate that’s local to you
Can you provide some sets/reps guidelines?
czcams.com/video/M2LWFdVQl1Y/video.html
Is it normal to have one collarbone higher than the other? I don't know if they were like that before popping my acj. I'm thinking of going to a chiropractor to get it readjusted
Also, is it safe to deadlift a week after popping my acj? I don't think it was very serious. Maybe type 1
Asymmetry is common however if you've sustained an injury it might be worth getting an X-RAY. What did you do to "pop" it?
@@AMRPhysiotherapy I was benching and I think I didn't warm up correctly. I've done some research and maybe it was because I was lowering the bar way too far from my sternum, which could have made the shoulder roll forward and have it pop. I got an x Ray and the doctors said the asymmetry is nothing to worry about and just gave me some medicine for the pain and inflammation. I'm still skeptical as to if there's something to do about the asymmetry though
@@juanr0 that's my exact same situation!
👍👍👍👍👍
I’ve been told I have a mild narrowing of the ac joint in both shoulders after x ray. Is there any chance of a full recovery ?
Mild narrowing of the joint is a normal age related finding on the X-ray. It depends on what your baseline was and what you are aiming to achieve. Might be an issue if you are a professional javelin thrower, but it should be absolutely fine if you are not a professional athlete. Sorry for the ambiguity, but it is very difficult to advise on the comments section. We normally advise to consult with a health professional.
@@AMRPhysiotherapy I first noticed it in the left shoulder bench pressing about 3 months ago. Not crazy weights about 70kg. I’m 43 years old in two months. I’ve been doing all the shoulder strengthening exercises and have been referred for physio I’m just trying to get some information on wether or not the pain can ever go away fully or if it’s something that simply needs to be tolerated and treated for good moving forwards ? I want to get back to benching pain free basically.
Lets try... 6 months and pain doesn't go away :(
Good luck with the rehab!
Grade 5 ac sublux first surgery hardware failed now going into a reconstruction
Hope it goes well and best if luck with the rehab after!
Question, is it ok to do all 5 of these exercises in a single session? Or is that too much? Also, how many sessions of these types of exercises per week?
czcams.com/video/M2LWFdVQl1Y/video.htmlsi=45e08TgJZjN1Gx2M
That is one relaxing voice lol
Got an acj inflammation (I guess), no separations, no brusises or anything else whatsoever, just pain with pushing movements on my left shoulder, will I be able to get back to doing dips pain free? Started including it in my routine recently and I fucking love this excercise, but after two weeks with no improvements with the pain I feel discouraged, so many people are writing that theyve been under pain for years ...
i also acj inflammation, did you fix it yet?
@NinjaClipsTV not yet really, even tho I'm noticing a slight improvement over time, still got that annoying pain of I try to do a pushup
@@giovannipetrecca7762 have you tried a sc joint adjustment?
@@giovannipetrecca7762 from a chiropractor
It cane tricky to manage. Sometimes we just need a period of time to let this calm down so we can move forward. Are you sure this is ACJ related? If you've not seen anyone face to face we'd recommend this to assure a diagnosis so you can move forward with the correct advice.
When do you recommend starting rehab after injury?
The sooner, the better in most cases, unless you are advised to immobile.
I’m getting this popping sensation from certain movements like bringing my arms across. Doctors suspect grade 1 or 2 since no complete tear. You would still recommend to do exercises at this point. I wasn’t told to immobilize just to monitor and RICE. And would you recommend a brace?
My shoulders are fucked so I will be doing this today at the gym lol
My shoulder pops when or clicks when I’m bench pressing with dumbbells but it doesn’t hurt at all should I worry about it ?
If it's not hurting I wouldn't worry about this!
@@AMRPhysiotherapy it’s just concerning because it never used to do this till I went too heavy one day and it’s been like it ever since maybe I should stop benching for a bit
How often would you recommend doing them?
czcams.com/video/M2LWFdVQl1Y/video.html
My left ACJ sits lower than my right side and I can't get the same power out of it, is there a fix?
injury? or always been like this?
@@AMRPhysiotherapy For as long as i can remember which is to say I can't say for sure.It's like it doesn't sit in the socket where it's supposed to be.
Can I still go gym workout ?? Thks thks
Ofcourse! However as pain allows!
I have coronoid syndróm.
How long does grade 1 take to heal?
It really varies on what you are going back to for example playing professional sport or just day to day stuff
Just going to the gym
Try do not wear the smart band/clock for 2-5 days and see or the pain has gone. I had pain in my elbow for 4 months. Once I have stopped wearing the band, 2 days after the pain has gone. I also have found other people had the same experience with wrist/elbow/shoulder pain. So if you have the smart band/clock, try do not wear it for 2-5 days and see the result!
Debatable but whatever works for you
Ehhh that is MAYBE from compression of the nerves from wearing the watch too tight. Maybe. But the watch being the cause of pain is very very highly unlikely. The improvement of the pain could just coincidentally (most likely is) doing other things to recover from the injury.
I had a grade 3 AC joint separation 4 years ago when I was 17 and was told I didn’t need surgery. My shoulder is of course fully recovered since then but it’s been giving me extreme problems for the last year.
I go to the gym for strength and muscle building and I’m having severe muscle imbalance issues in my traps, pecs, arms and shoulders where my left side is much bigger and stronger than my right (injured side). My shoulder is non stop cracking no matter how I move it and all my friends are telling me I should probably get surgery.
Is there anything in particular you would recommend for my case?
Seems like your case needs professional opinion and an individual plan moving forward. It wouldn't be good to advise without seeing you in person
Stop doing exercises go to orthopedic n get a mri done then think wat should be done
I ripped mine about 8 months ago.. still haven't be able to enjoy a single work-out cause of pain..
Sorry to hear bud, good luck with the rehab 👊
,👍👍
Jogging,running its ok or not
Depends on how well you can tolerate it
Did the actress at 0:25 get free pt?
cannot even move in this direction without a weight?
What do you mean?
your movement, or ROM, for those with chronic shoulder injury is far more than the movement that many people have.@@AMRPhysiotherapy
That's true, you will need to adjust accordingly to your ability. It's more guidance than individual advice.
👍👍👍👍👍👍🙄🙄🙄🙄🙄🙄🥇🥇🥇🥇🥇🥇👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
No
physios seldom touch on how to train when shoulder is lifted beyond 90 degrees. That is actually the most difficult part of AC joint rehab.
So for that it’ll be the same advice as 3.30-4.17
If you broke your clavicle all the hospital will do is X-ray and tell you you made need a specialist knowing dam well the see it’s fuzzed up
Mmm maybe my pain was the AC and not the rotator cuff like I thought
These present quite similar. We have a video to help you with an assessment:
czcams.com/video/FIjrxn6ZncE/video.html
Please bear in mind that self-assessment is never as good as seeing a specialist.