Around 5 or 6 days ago I got my left AC joint pain. I wasn’t sure where and how it happened because there was no acute or sharp pain during my workout. I am not even sure if it happened during my gym time. All I got was a feeling of swelling at the AC joint on my left shoulder, and it’s hurt a lot when touching the bone. The Range of Motion of my left shoulder is not affected, tho there’s some degree of pain. The biggest issue is my sleep, which hurts a lot when I sleep on my left side.
So my approach for rehab is:
Still hitting the gym and doing all exercises, however, choosing the load wisely to maintain the pain no more than 6 out of 10. 2 days ago I tried to bench press around RPE 9 and there was no acute pain, still.
Adding some resistant bands training for rehab, I’m thinking about some External rotation stretch exercises with bands
Not applying any cold/hot therapy, not taking any anti-inflammatory drugs
What do you think about my approach? And, how do I know if my joint gets worse and I need to seek help from a physio?
That all sounds fine, although I would not be pushing to RPE 9 on any training involving the affected area in the short term after the injury.
Our general guidance for progression is discussed here, which you may already be familiar with. If you would like further individualized guidance, of course our team would be happy to help with an individual consultation.
Hey, here are a few exercises that are commonly recommended for AC joint pain: 1. Pendulum swings: Stand up and lean over with your good arm resting on a table or chair for support. Let your bad arm hang loose and gently swing it in small circles, both clockwise and counterclockwise, to help with range of motion.
2. Scapular retractions: Sit or stand up straight with good posture. Squeeze your shoulder blades together and hold for a few seconds before releasing. Do this exercise to strengthen the muscles around your shoulder blades.
3. Shoulder external rotations: Grab a resistance band or a light dumbbell. Bend your bad arm at a 90-degree angle with your elbow close to your side and your forearm pointing forward. Now, rotate your forearm outward, away from your body, and then slowly bring it back to the starting position. This one helps strengthen the rotator cuff muscles.
Remember to start with low resistance and gradually increase it as you feel more comfortable and the pain allows. And don’t forget to pay attention to your body. If any exercise causes more pain or discomfort, it’s best to stop and talk to your healthcare pro.