If you’ve ever suffered from shoulder pain after a fall or heavy lifting, there’s a good chance your acromioclavicular (AC) joint was involved. This small but critical joint at the top of your shoulder plays a big role in upper body movement—and when it’s injured, it can sideline you fast.
Whether you’re dealing with a sprain, separation, or post-surgical recovery, understanding AC joint rehab is key to getting back to your normal routine. In this guide, we’ll break down the rehab process, offer practical recovery tips, and share exercises that can help you heal stronger and smarter.
What Is the Acromioclavicular (AC) Joint?
The acromioclavicular joint connects the clavicle (collarbone) to the acromion (part of the scapula or shoulder blade). It helps with:
- Overhead arm movements
- Shoulder stability
- Lifting and pushing motions
Injuries to the AC joint often occur from falls, direct blows to the shoulder, or overuse, especially in athletes like football players, weightlifters, or cyclists.
Common AC Joint Injuries
AC Joint Sprains and Separations
These are graded by severity:
- Grade I: Mild sprain, no bone displacement
- Grade II: Partial separation
- Grade III: Complete separation of the joint
- Grade IV-VI: More severe, often requiring surgery
Post-Surgical Rehab
In severe cases, surgical intervention may be needed. Rehab after surgery involves a longer, structured recovery plan.
The Goals of AC Joint Rehab
Rehabilitation for the AC joint is designed to:
- Reduce pain and inflammation
- Restore range of motion
- Rebuild strength and stability
- Prevent future injuries
The timeline and intensity of rehab depend on the severity of the injury and whether surgery was involved.
Phases of AC Joint Rehabilitation
Phase 1: Acute Phase (0–2 Weeks Post-Injury)
Goals:
- Protect the joint
- Manage pain and swelling
- Begin gentle mobility
What to Expect:
- Rest and immobilization with a sling (if needed)
- Ice therapy (15–20 minutes, several times a day)
- Passive and assisted range of motion exercises
Phase 2: Early Rehabilitation (2–4 Weeks)
Goals:
- Restore full range of motion
- Begin light strengthening
Rehab Tips:
- Gradually wean off the sling
- Start active range of motion exercises
- Use resistance bands for gentle strengthening
- Avoid overhead lifting and pushing
Phase 3: Strengthening and Functional Training (4–8 Weeks)
Goals:
- Build strength in the shoulder girdle
- Improve dynamic stability
Exercises to Try:
- Scapular retractions
- Wall push-ups
- Lateral raises (light weights)
- Internal/external rotation with bands
Phase 4: Return to Sport or Full Activity (8+ Weeks)
Goals:
- Resume sports or physical activity without pain
- Ensure proper biomechanics and shoulder endurance
Key Focus Areas:
- Sport-specific or job-specific drills
- Plyometric and agility exercises (if needed)
- Continued strengthening and mobility work
Do’s and Don’ts of AC Joint Rehab
✅ Do:
- Follow your physical therapist’s instructions
- Progress gradually with exercises
- Maintain good posture
- Focus on shoulder blade (scapular) control
❌ Don’t:
- Rush into heavy lifting
- Ignore pain or swelling
- Skip warm-ups or cool-downs
- Perform overhead motions too soon
When to See a Specialist
If you’re not seeing improvement after a few weeks of consistent rehab—or your pain worsens—it might be time to consult:
- An orthopedic specialist
- A sports medicine doctor
- A physical therapist experienced in shoulder rehab
They can evaluate your progress and adjust your rehab plan accordingly.
Tips for Faster, Safer Recovery
- Nutrition matters: Fuel your recovery with a balanced diet rich in protein, antioxidants, and healthy fats.
- Stay consistent: Doing rehab exercises regularly is more effective than pushing too hard on one day.
- Monitor your posture: Poor shoulder positioning can delay recovery.
- Listen to your body: Mild discomfort is okay; sharp pain is not.
Conclusion: Stay Patient, Stay Active
Recovering from an AC joint injury takes time, effort, and a strategic rehab plan. By following the right steps—from early rest to strength-building exercises—you can get back to doing the activities you love without lingering pain or instability.
Need help starting your rehab? Talk to a licensed physical therapist or sports rehab expert to create a personalized plan tailored to your injury and lifestyle.
Kallie Snyder is an author at Stonegate Health Rehab, providing valuable insights, recovery guidance, and rehab resources to help individuals achieve better health and well-being.