Introduction
The acromioclavicular (AC) joint is a crucial part of the shoulder that connects the clavicle (collarbone) to the scapula (shoulder blade). Injuries to the AC joint, such as sprains or separations, can cause significant pain and limit mobility. Whether you’re an athlete, fitness enthusiast, or someone recovering from an accident, understanding AC joint rehab is essential for a smooth and effective recovery.
In this guide, we’ll cover the key aspects of AC joint rehabilitation, including symptoms, treatment strategies, exercises, and prevention tips to help you regain strength and function efficiently.
Understanding AC Joint Injuries
Common Causes of AC Joint Injuries
- Direct impact from a fall or collision (common in contact sports like football and hockey).
- Overuse injuries from repetitive overhead motions (e.g., weightlifting, swimming, or throwing sports).
- Degenerative changes due to aging or prolonged wear and tear.
Symptoms of AC Joint Injury
- Pain and tenderness at the top of the shoulder.
- Swelling and bruising around the joint.
- Limited range of motion, especially when lifting the arm overhead.
- A visible bump in severe cases due to joint separation.
AC Joint Rehab: Step-by-Step Recovery Plan
Phase 1: Immediate Care & Pain Management
The first step in AC joint rehab is managing pain and inflammation.
- Rest: Avoid movements that exacerbate pain.
- Ice therapy: Apply ice packs for 15-20 minutes every few hours to reduce swelling.
- Compression: Use a sling if necessary to stabilize the shoulder.
- Medication: Over-the-counter NSAIDs like ibuprofen can help with pain and inflammation.
Phase 2: Restoring Mobility & Flexibility
Once the pain subsides, it’s important to regain shoulder movement without aggravating the injury.
Gentle Stretching Exercises
- Pendulum swings: Let your arm hang and gently move it in circular motions.
- Cross-body stretch: Pull the affected arm across your chest to stretch the shoulder muscles.
- Wall crawls: Use your fingers to ‘climb’ a wall, slowly increasing your arm’s range of motion.
Phase 3: Strengthening the Shoulder
Strengthening exercises help rebuild stability and prevent future injuries.
Recommended Strengthening Exercises
- Isometric Shoulder Press: Press your hand against a wall without moving the arm to engage the shoulder muscles.
- External Rotations: Use a resistance band to strengthen the rotator cuff.
- Front and Lateral Raises: Lift light dumbbells in front and to the side to improve muscle endurance.
- Scapular Retractions: Squeeze your shoulder blades together to strengthen stabilizing muscles.
Phase 4: Returning to Full Activity
Before resuming full activities, ensure the following:
- Full pain-free range of motion.
- Equal strength in both shoulders.
- No discomfort during functional movements.
For athletes, incorporating sport-specific drills helps prepare the shoulder for the demands of the sport.
Preventing Future AC Joint Injuries
Proper Warm-Up & Mobility Work
- Perform dynamic stretches before workouts.
- Focus on shoulder stability drills to improve strength.
Strengthen Surrounding Muscles
- Develop strong rotator cuff and scapular stabilizers.
- Maintain good posture to reduce stress on the AC joint.
Modify Training Techniques
- Avoid overhead exercises with improper form.
- Gradually increase training loads to prevent overuse injuries.
Conclusion
Recovering from an AC joint injury requires patience, consistency, and the right approach. By following a structured rehab plan that includes pain management, mobility work, strengthening, and gradual return to activity, you can ensure a safe and effective recovery.
If you’re experiencing persistent shoulder pain or struggling with recovery, consider consulting a physical therapist for personalized guidance.
Start your AC joint rehab today and regain full shoulder function with confidence!
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.