If you've separated or sprained your AC acromioclavicular joint, this video will show you the full rehab program plus the tests you need to properly diagnose the injury and the stages of healing you'll go through on your way to recovery.
2 weeks into my grade 3 separation that nobody is guiding me on, I must thank you beyond thankfulness for this video and you're thoroughly instructive descriptions. I can do none of these exercises yet but I will keep this video saved, I now realize I have weeks and weeks of this to go through...
almost 3 years ago I was told I had Ac joint damage and that there was really nothing I could do to fix it other than put in a sling to alleviate tension and pain. This was told to me by 3 "work right sports medicine experts" on the job at Tesla where the injury occurred and the docs I was sent to. Although through out the time since I had found a few exercises that seemed to help but I'm no expert. I'm am so glad I found this and will be introducing all of these techniques to my routines as the pain is mostly gone (probably through just getting use to it). I'm hoping this will help me bring down the giant knot and help increase the strength in my arm and shoulder and help my shoulder blade stay in place as it feels and looks as if it sags lower than the opposite shoulder unless my hopes are to high and unachievable that is.
Grade 2 separation after a hard fall on tennis court last week. This video is beyond helpful and so encouraging when all looks bleak. Many, many thanks for your helpful video which I will be following trying some of the exercises in the coming days.
Thank you for this video, I'm an out of shape 45yr old, I wrecked my ac out on the street playing with my kids, very very painful, thank you again for this
Thank you for the extensive overview of healing this injury. Had bad shoulder pain and somehow picked up a click in the AC join, I really hope I can correct it. Wishing you the best.
Following up, 1 week later, 3rd degree injury without full separation of ligaments. Did not require surgery. It stopped hurting about 5 days after injury. Now it's not feeling loose when I remove sling. I'm able to put my arm slowly above my head and to the side but I wear sling for most od the day
@@Bran-fe1ib doing better, having full range of motion, started from my own some exercises and weightlifting. I have been to 3 doctors already, unfortunately I’m 3rd to 4th grade separation, starting to embrace the surgery possibility, mostly to avoid arthritis to the future. My collarbone is way up and over my acromion, especially when I lift weights, sits badly over the acromion. Hope you get well soon
If you could had number of reps per set or seconds per set and how many sets, it would be a good reference for us to modify later. Thanks for such elaborate program, facing AC pain from past 3 months, still able to work normally. but can't play sports . Hopefully after following this it will help.
Incoming 6 months for grade 2 or 3 ac joint injury and still doing ISO hold extension and flexion theraband excercise and rod abduction. Btw I have also internal humeral glide. What exercise do you prefer for my situation. Thank you
I like it. Good video and consistent with the sets of exercises that i was given. I'm 56 now. 2 years ago, I was bumped by a car while... cycling. My separation was a 3.5-4. Surgery was 100 days later. I'm 20 months into recovery. I bought a used Schwinn Starr trainer and outfitted my road bars and saddle onto it. I did 10 45 min PT sessions, then outfitted my home gym to accommodate PT resistance bands. I started cold water plunges Oct. of 2022 and restarted Oct. of this year. I still can not swim, free climbing would be sketchy. Digging trenches by shovel aches, and I continually switch sides. The worst of any of this, and that which keeps me from exercising the shoulder more often, is the crunching. It rarely hurts, but the continuous crunching is distracting.😂 Also, If you just got injured, be aware of this one fact: restless sleeping is a serious dilemma you will be challenged by. Even after surgery, I was a total ass and a monster due to lack of sleep and mobility. Happy those days are long gone. Get on your bike and ride!
Did you have a choice as to surgery or not? I'm curious b/c most people I've spoken to who have had this injury have not opted for surgery and my surgeon suggests I don't get surgery. I'm probably a 3-3.5. Thanks.
Great video! I have a grade 3 tear that happened almost 2 years ago. I didn’t get anything done after urgent care. I’m able to do most things at this point but my shoulder can be weak at times and almost everyday it gets uncomfortable. Do you think these exercises still work this late in the game? I still bike, I’ve been able to gym and do yoga. I find the most difficult exercises would be bench or pushups with my arms too close or wide or in yoga any side plank that puts most the strain on my injured shoulder. For the record, I fell on it initially downhill biking. Thanks!
thanks for watching and sorry to hear about your injury! Yes, it would definitely be worth trying the full set and using it to ID any areas of strength or movement like you've described that need extra attention. The focus should be on the weak but non-painful movements, rather than the painful ones. recheck those pain patterns after 4-6 weeks of program performance and see if they've improved. good luck!
Hi doctor I’m very sorry but I need help Bone marrow edema of the distal clavicle more than the acromion with subchondral cystic change and acromio-clavicular joint effusion and capsular edema.
Is this an injury you know about immediately? I awoke after weight training the previous day and struggled to steer the car or lift a pan in the gym I felt strong. 6 weeks later I can see a bony lump on my shoulder which pops up on my right side more than the one on the left when I brush my teeth with the right hand. Seeing the doctor shortly
I have hyper mobile joint syndrome, which, as I age, my joints are just not super happy. I dislocate my thumbs so often, and recently set my ac out with heavy shoulder press and chest press 😢 ugh!!
I’m having really bad pain on the SC joint as well as AC joint and slight pain along my side delt. My shoulder also tends to want to dislocate when crossing my arm or doing weird overhead movements like putting on clothes. Does it sound like I could benefit from these exercises?
thx for watching, most shoulders do better with at least some exercise. I'd work with someone locally if possible and start with a modified (below shoulder height) version of these exercises as long as they don't cause pain. Good luck!
I've had AC joint pain, golfers elbow and osgood schlatters knee pain chronically for the last year-I've tried everything but nothing seems to work it always feels the same
I've had all 3 of these at different times of my life haha. I separated both shoulders about 6 months ago and have been dealing with the AC Joint separation. It has been miserable to say the least. I finally took a lacrosse ball about 2 weeks ago and used it to break up the scar tissue that had formed. It hurts a lot but I almost immediately increased my range of motion the following 24-48 hrs. For the knee pain, try walking backwards on a treadmill or with a weight sled. For Golfers elbow, (if you are weight lifting) do less reps and focus more on good technique. You can also try breaking up the scar tissue around the elbow(they have tools on amazon for this or you can even use a butter knife or something). This helped me as well. Be sure to RU-vid these. It's frustrating but worth it when you start seeing progress.
Had a fall 3 days ago (mountain bike) and I would say a level 2 or 3 separation. It has become more uncomfortable but the Q i have is when to start with these exercises. Is 3 days to little or should you wait to where the pain become minimal and then start rehab. When should you start seeing even the slightest of improvement, say a week. I can do the pendulum and I can crab up the wall almost to full extension. But the one that gets me is reaching across my body..this is where the most pain and weakness start. Any guidance would be greatly appreciated.
sorry to hear about your crash! I start motion with pendulums and wall slides progressing to active arm raises as early as my patients tolerate it. I do not have patients work on reaching across the body until symptoms subside - that movement is more of a provocation test and doesn't need to be pushed early on. Good luck!
thanks for that! honored for the consideration. I don't know anyone in your area but I'd look for a PT with an OCS designation (board certified in Orthopedics) and at a smaller privately owned clinic - chances are better you'll get more time and attention imho at those kinds of clinics (like mine). good luck!
Will i be able to reach out and pick something up ever again? Im a plumber and wasnt able to pick up the top lid of a toilet to get into the tank. I have a type 3 sep 15 days ago.
Yes. That won't be an issue. I'm 55 (super active and in great health) and 6 weeks in to an injury type 3.5. The first month was pretty miserable but my range of motion is a lot better already. I got the clearance to start PT ASAP and will use this video as well. Do the work. I know a few people who have had this and although they won't be doing any swimsuit modeling soon are doing everything they did before w/o surgery. Healing time at a minimum is 3 months.
thank you so much for sharing this video. I suffered a grade 2 ac joint separation from a snowmobile accident. landing directly on my shoulder. this was 2 years ago. I went through physical therapy but then after about 9 months I was stuck in a really bad driving posture and it really made things a lot worse and then started causing pain into that right side of my neck as well. It feels like I'm just not able to hold my right shoulder into good posture and it's gotten very weak and really causing irritation to the nerves and rhomboid weaknes on the right side as well. would these exercises still be good for that?
Thanks for watching! I recommend prioritizing the scapular control exercises and starting really low weight and light intensity to rebuild your posture as you start shoulder strengthening. Good luck!
@focusrehab thank you so much. What would be examples of scapular control exercises? I was diagnosed with thoracic outlet syndrome and pec minor syndrome. I believe I started getting it before then because of hours at a desk job and then the snowmobile accident and the driving position added on to my already existing very deconditioned shoulders and hips. Everything really
@@focusrehabsir I have mild ac joint arthritis grade 2 happened while doing double bar and whoever i lift anything popping sound come will this ever heal and im thinking to take peptides like tb500 whats ur take on this.
post surgery the protocols may be different so best to check with your surgeon to get cleared. Once cleared the general RX will be daily for active motion exercises and 3x/weekly for the harder strengthening exercises, sets and reps on the endurance side - 3x12 or 3x15 to some fatigue but no pain. good luck!
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. 😊
I'm curious as to why people have opted for surgery if they had a choice. I have a grade 3-3.5 and surgeon doesn't recommend surgery unless I'm vain which I'm not especially at 55. Just want the range of motion I had before to swim, do yoga, lift weights, etc. The few people I know who have had this have not opted for surgery and are pretty much recovered doing everything they've done before. Surgeon says surgery won't improve range of motion any better, will more likely cause arthritis down the line and if I reinjure will be a real mess since surgery compromises the bones through drilling holes, etc. to repair.
I opted for surgery because AC joint separation wasn't the only injury I had. Fallen from a treestand (18+ feet) I've had around 15+ fractures in my rib cage area with shoulder literally separated and smashed into my rib cage. All ligaments supporting my shoulder were teared off with shoulder blade have been broken too. Been offered to heal naturally and avoid surgery but in my case that meant to be leaving be partially disabled and not able to perform any sport or outdoors activities anymore. My surgeon had put everything together and used bunch of screws to hold all of that mess together. 5 months later, I'm about to start rehab program and just recently been cleared for driving short distances. Still on pain killers. Been very lucky not to break my neck and back, but I did my best during the fall and tried hard to land as a cat.
I had the same injury, and on the same advice from my surgeon, did not go with surgery. I have a full range of motion and I am back to, as far as I can tell, 100%. The main thing I can say is be patient, and be very good about your physical therapy. Best of luck.
@@Oregon4now what about cosmetics? Do you you this clavical bone poking up out of the shoulder? My surgeon told me that without surgery any backpacks are no no, and that was the cornerstone in my decision…
My doctor said the surgery provides more stability to the ac joint in the long run and makes it stronger than the opposite ac joint. It also brings the ligaments closure to create scaring . In reality they think about the cost. If you have the insurance it’s absolutely smart to get the surgery. But if you don’t have the money then the more time you wait the more useless the surgery .
@@Oregon4now hi, I had stage 3, had been on sling for 4 weeks, just do walking n minor physio. How long still I need before get back to swimming and jogging exercises?
I injured my AC joint in a weird way while doing reverse chinups!! While excersizing i was trying diferent things and one of them was that when going down i stoped midway and in that position i tried to rotate shoulders. I felt little rapture and that was it. little bump appeared in that AC spot and it hurt. I showeed it to a doctor, she told me to rest for couple of weeks. Now. 6 months later when i tap on the bump it still hurts. It doesnt seem to go away :(
It got better but 2 weeks ago i was folding very big wall from exhibition tent. I held it in the air trying not to get it dirty. And i ruptured something there again!!!! Bump got bigger and sharper. It hurt and i could sleep just on my back. Im quite frustrated. Not only it didnt heal in 6 months, but it got worse. I was sure collarbone is sticking out. So i went to the hospital. They did x ray and NO bone misaligment is visible. So good news is collarbone is not sticking out, bad news is something (part of the tendon, lingament) broke there and got bigger and its not healing.. Now i will try laser. I will see. 🙈
I had a grade 1 and i get some cracking. My physio told me its just scar tissue and as long as there is no pain or restriction of movement, then there is nothing to worry about.
Hi hope everyone is doing well. Just wanted to how how you guys would approach rehab for an Amatuer male MMA fighter with a grade 2 AC Joint Separation Injury. He has been doing his own rehab for the past 12 months.
if its still not healed he's either 1. Not been doing the rehab 2. Been training it too hard (with other training) and not allowing it to heal or injuring it. or 3. It needs surgery
From your experience does the AC joint ever hold position and after what time? AC Joint level 3 separation: 2 months out after severe swelling. doing coached PT. AC joint now appears and feels in right spot when standing neutral but it slips out in certain movements and loads. Positive O-Brien test. I'd like to swim, surf padle, tennis and other overhead without slipage. thoughts? Thank you. mode of injury was reaching across body sort of lunging with right arm going for a middle tennis shot. I went to ground planning to just roll-out it out. My shoulder (top and back) hit ground hard with immediate separation.
sorry for your injury. In time I've seen the joint become stable with fibrous union but it's not the same as the ligaments of course. It'd be reasonable to give it 4-6 months to let it really stabilize and continue therapy, good luck!
I sympathize. Right there with you. I got a 3-3.5 and 6 weeks out from snowboarding injury. I'm not getting surgery but got to be able to swim again. I haven't heard anything about potential "slipping" from my surgeon but he said there is potential for "clicking" which I'm not thrilled about. This injury is apparently way more common then I thought.
@@Matthew-ym2bbyes it is common but it is fucking frustrating injury which doesn't heal fast and our shoulder will not be same as it used to be earlier
Hi there! Have you ever rehabbed a women with this injury. All I find is data, discussions with men. Curious if I’ll ever have the muscle to repair the shoulder and fix what now looks like a limb drooping off my body. No squareness to that shoulder at all. Just a sloppy slope that extends my arm 3 inches lower than the other. I have a grade 3 which could be worse we just haven’t taken more images yet. Thank you!!
hi there! thx for watching! yes, i've rehabbed women with this injury and it tracks very similar to men's recovery, just balancing slow mobility and strength building with letting the tissues heal. Good luck!
@@cathleavillafania51 i'd normally do active arm movements but wait much longer after a grade 5 to add surgery in order to give the ligaments time to form as strong a bond as possible. good luck!
