An acromioclavicular (AC) joint injury is a common problem of the shoulder and can occur as a result of a fall, a sports injury, a blow from somewhere, or an accident when lifting. The AC joint connects the collarbone (clavicle) to the highest portion of the shoulder blade (acromion), and if it is damaged then everyday activities such as raising your arms above your head, lifting things, or lying on the affected side can become uncomfortable.
If you’re experiencing continuous shoulder pain, it would be a good idea to get a consultation for the treatment of an AC joint injury in Melbourne. A practitioner in this case can evaluate the severity of your injury and put together an exercise programme appropriate to the stage of your recovery.
What Is an AC Joint Injury?
An AC joint injury occurs when the ligaments which support the joint are stretched or torn, involving a minor sprain to a more serious joint separation.
Common causes include:
Falling directly onto the shoulder
Contact sports and sporting collisions
Cycling or motorbike accidents
Lifting heavy objects incorrectly
Sudden impact to the shoulder
Repetitive overhead activities
What Exercises Can Help an AC Joint Injury?
Start exercises slowly the pain and inflammation have subsided. The type of exercises that are suitable will depend on the severity of the injury and on your own way of recovering. Here are some that you might try:
1. Pendulum Exercises
Pendulum exercises are usually of some help during the initial stage of shoulder rehabilitation. To perform the exercise, use your stronger arm to grasp a table or a chair. Let the affected arm hang comfortably, then move it forward and back or in small circles. Move in a relaxed, pain-free way, rather than forcing it.
2. Shoulder Blade Squeezes
Working the muscles around the shoulder blade can help to increase shoulder stability.
Sit or stand with your back straight. Do not shrug your shoulders but instead slowly bring your shoulder blades together and then stay in that position for a few seconds before relaxing. It ought to feel like you’re carrying out a controlled muscular contraction rather than causing pain at the injured joint.
3. Assisted Shoulder Movement
When your symptoms have improved, light movements of the shoulder can help to restore mobility.
To move the injured arm through a comfortable range of motion, use your stronger arm or a stick and don’t push the shoulder past the point where pain begins; a physiotherapist will tell you what the correct range should be and how it should progress.
4. Isometric Shoulder Exercises
Isometric exercises involve contracting the muscles without causing any considerable movement of the shoulder joint.
For example, you might place the side of your hand lightly against a wall while keeping your shoulder fairly still. Doing these exercises keeps the muscles active while at the same time reducing unnecessary movements of the joints.
5. Progressive Shoulder Strengthening
Once the pain and the ability to move have improved, you can begin to do strengthening exercises. For this you can use resistance bands or lightweight weights to exercise the rotator cuff, the shoulder blade, and the surrounding muscles. Gradually increase the resistance rather than raising it suddenly.
What Exercises Should You Avoid with an AC Joint Injury?
Not every shoulder exercise is safe during recovery, since exercises that place heavy stress on the AC joint can worsen symptoms. The following exercises you should avoid:
Heavy Overhead Presses
Deep Push-Ups and Bench Pressing
Heavy Lifting
Exercises That Cause Sharp Pain
When Should You See a Physiotherapist?
If you are still experiencing shoulder pain, if your ability to move is greatly reduced, or if you are uncertain as to how serious your injury is, then you should have a professional assessment. In addition, an assessment may be necessary after a serious fall or collision, particularly when there is visible deformity, obvious swelling, severe pain, or when you are unable to move your arm normally.
A physiotherapist will be able to assess the range of movement, strength, pain, joint stability and any functional limitations affecting your shoulder. If they think it necessary, they could recommend that you have further medical evaluation or imaging.
Early guidance will not only help you to see which movements are safe but also show you how to slowly return to your normal activities.
How Can Physiotherapy Help an AC Joint Injury?
Physiotherapy can be important in helping people who have suffered AC joint injuries. It may involve education, adjusting activity levels, mobility exercises, strengthening exercises, and manual therapy. Your physiotherapist can also identify movements that may worsen the injury and suggest alternatives while the shoulder heals.
For anyone seeking advice, a consultation about treating an AC joint injury in Melbourne can help with a personalised approach instead of relying on general shoulder exercises.
Final Thoughts
AC joint injuries are painful, but with a well-thought-out rehabilitation programme it is possible to regain shoulder movement, strength, and function. It may be suitable to start with light exercises, while heavier strengthening and a return to sport should generally be introduced gradually.
If you’re unsure which exercises are appropriate for your injury, we at Move For Life Physio can consult for AC joint injury treatment in Melbourne to help you understand your condition and create a safe progression back to everyday activities, work, exercise, and sport.