Introduction
An AC (acromioclavicular) joint sprain is a common shoulder injury that can significantly impact daily activities and athletic performance. Whether caused by a fall, direct blow, or repetitive stress, an AC joint sprain requires a structured rehabilitation protocol to ensure proper healing and prevent future issues. This guide outlines an effective rehab plan, including treatment phases, exercises, and recovery tips to help you regain strength and mobility.
Understanding AC Joint Sprain
What Is an AC Joint Sprain?
The AC joint is where the collarbone (clavicle) meets the highest point of the shoulder blade (acromion). A sprain occurs when the ligaments supporting the AC joint are stretched or torn, leading to pain, swelling, and limited shoulder function.
Causes and Symptoms
Common causes:
- Direct impact (e.g., sports injury, fall on the shoulder)
- Overuse or repetitive strain
- Lifting heavy objects improperly
Symptoms to watch for:
- Pain and tenderness at the top of the shoulder
- Swelling and bruising around the joint
- Limited range of motion and difficulty lifting the arm
- Noticeable bump or deformity in severe cases
AC Joint Sprain Rehab Protocol
Phase 1: Acute Phase (0-7 Days)
Goals: Reduce pain, minimize swelling, and protect the joint.
Treatment strategies:
- Rest: Avoid activities that stress the shoulder.
- Ice therapy: Apply ice packs for 15-20 minutes every 2-3 hours to reduce swelling.
- Compression: Use an elastic bandage or sling for support.
- Elevation: Keep the arm elevated when possible to decrease inflammation.
- Pain management: Over-the-counter NSAIDs (e.g., ibuprofen) can help relieve discomfort.
Phase 2: Early Mobility and Strengthening (1-3 Weeks)
Goals: Restore range of motion and begin light strengthening exercises.
Exercises:
- Pendulum swings – Let your arm hang and make small circular motions.
- Passive shoulder flexion – Use the uninjured arm to lift the affected arm.
- Isometric shoulder exercises – Light resistance exercises without movement to activate muscles.
- Scapular retractions – Gently squeeze the shoulder blades together.
Tips:
- Perform exercises pain-free and gradually increase intensity.
- Continue ice therapy as needed after exercises.
Phase 3: Progressive Strengthening (3-6 Weeks)
Goals: Increase strength and stability in the shoulder.
Exercises:
- Resistance band external/internal rotations – Strengthen rotator cuff muscles.
- Dumbbell lateral raises – Improve deltoid and shoulder strength.
- Wall push-ups – Light weight-bearing to restore functional movement.
- Front and side raises – Build endurance for everyday activities.
Key Considerations:
- Use controlled movements to avoid overstressing the joint.
- Gradually increase resistance and repetitions.
- Listen to your body—stop if sharp pain occurs.
Phase 4: Advanced Strength and Return to Activity (6+ Weeks)
Goals: Regain full strength, coordination, and return to sports or daily activities.
Exercises:
- Push-ups and dips – Build functional strength.
- Overhead presses (light weights) – Restore full shoulder capacity.
- Sport-specific drills – Gradually return to throwing, lifting, or contact sports.
Final Steps:
- Focus on proper form to prevent re-injury.
- Incorporate dynamic stretching and warm-ups before activities.
- Seek professional clearance before resuming intense physical activities.
Additional Recovery Tips
- Physical Therapy: A professional can guide you through personalized rehab.
- Posture Awareness: Maintain good posture to reduce shoulder strain.
- Hydration & Nutrition: Support healing with adequate protein and vitamins.
- Listen to Your Body: Rushing rehab can worsen the injury—progress gradually.
Conclusion
Recovering from an AC joint sprain requires patience and a structured rehab plan. By following a progressive rehabilitation protocol, incorporating strength and mobility exercises, and listening to your body, you can ensure a safe and effective recovery. If symptoms persist or worsen, consult a healthcare professional for further evaluation. Stay consistent, and you’ll be back to full function in no time!
Need professional rehab guidance? Contact a physical therapist for a personalized recovery plan.
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.