AC Joint Sprain Rehab: A Complete Guide to Recovery

Introduction

An AC joint sprain (acromioclavicular joint sprain) is a common shoulder injury that affects athletes and active individuals. Whether caused by a fall, direct impact, or overuse, this injury can significantly impact daily activities and sports performance. Understanding the rehab process is crucial for a safe and efficient recovery.

In this guide, we’ll explore the best rehabilitation strategies for AC joint sprains, including treatment options, exercises, and tips for preventing future injuries.

Understanding AC Joint Sprain

What Is an AC Joint Sprain?

The acromioclavicular (AC) joint connects the clavicle (collarbone) to the acromion (part of the shoulder blade). A sprain occurs when the ligaments supporting this joint are stretched or torn due to trauma or excessive strain.

Causes of AC Joint Sprain

• Direct impact (e.g., falling on the shoulder)
• Overuse injuries from repetitive overhead movements
• Sports-related injuries, especially in contact sports like football and hockey

Symptoms of AC Joint Sprain

• Pain and tenderness at the top of the shoulder
• Swelling and bruising
• Limited range of motion
• A visible bump or deformity in severe cases

Phases of AC Joint Sprain Rehabilitation

Phase 1: Initial Recovery (0-2 Weeks)

Goal: Reduce pain and inflammation

• Rest & immobilization: Use a sling to minimize movement and support healing.
• Ice therapy: Apply ice packs for 15-20 minutes every few hours.
• Pain management: Over-the-counter medications (NSAIDs) can help control pain.
• Gentle range-of-motion exercises: Start pendulum exercises to prevent stiffness.

Phase 2: Regaining Mobility & Strength (2-6 Weeks)

Goal: Restore range of motion and rebuild shoulder strength

• Stretching exercises:
  • Cross-body shoulder stretch
  • Passive external rotation stretch
• Strengthening exercises:
  • Isometric shoulder exercises (pushing against a wall)
  • Resistance band rows and external rotations
• Posture correction: Maintain proper shoulder alignment to avoid strain.

Phase 3: Advanced Strength & Stability (6-12 Weeks)

Goal: Improve functional strength and prevent re-injury

• Progressive resistance training:
  • Dumbbell lateral raises
  • Push-ups (modified to full)
• Scapular stability exercises:
  • Shoulder blade squeezes
  • Wall slides
• Sport-specific drills: If returning to sports, gradually reintroduce overhead movements.

Preventing Future AC Joint Injuries

Strengthen the Shoulder Complex

• Focus on rotator cuff and scapular muscles
• Incorporate functional movement patterns

Improve Flexibility & Mobility

• Daily shoulder stretching routine
• Use foam rolling to release tight muscles

Proper Technique & Equipment

• Use proper form and mechanics in sports and workouts
• Wear protective gear in contact sports

When to See a Doctor

Seek medical attention if you experience:

• Persistent severe pain
• Significant swelling or deformity
• Loss of shoulder function

Conclusion

Recovering from an AC joint sprain requires a structured rehabilitation approach. By following a progressive rehab plan, incorporating strength and mobility exercises, and taking steps to prevent future injuries, you can regain full shoulder function and return to your activities safely.

If your pain persists or worsens, consult a medical professional for personalized treatment. Stay consistent with rehab, and you’ll be on your way to a stronger, healthier shoulder!