I’ve been dealing with some pain and dysfunction in my right shoulder over the past week or two. For some (probably) relevant background, I injured my AC joint in the same shoulder while I was in college about 8 years ago (I think it was diagnosed as a grade 2 or 3 sprain based on physical tests, but no imaging was done). I rehabbed it under the guidance of one of the the school’s PT interns, and have had mostly normal function since then outside of some minor limitations such as an inability to comfortably front rack a loaded barbell and some trouble with exercises like weighted dips.
The pain I’m currently experiencing is in roughly the same location, however it thankfully hasn’t really affected my training much at all. I’m only having trouble with biceps curls, incline presses, and I have had to modify my low bar squat positioning a bit (I have to pin my elbows down a little less than I normally do). Other than that, I can squat, bench, and deadlift just fine. The pain has affected some general “life” movements, though, such as lifting various objects up to and beyond chest level. What would it be a reasonable strategy to tackle rehabbing this? I don’t really have much in terms of training movements that need modification, so should I incorporate some targeted rehab work? I don’t know the current recommendations, but 8 years ago I recall being prescribed movements like internal and external rotations with my arm at my side, external rotations with arm abducted 90 deg (among some others) with a resistance band, as well as stuff like goal post stretches, back when I initially sustained the injury.
I understand there’s usually not really a one size fits all approach to things like this, but I’d appreciate any advice you have. Thanks!