AC Joint REHAB | Full EXERCISE PROGRAM
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- Опубліковано 5 гру 2023
- 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...
The drum and bass/breakcore music in the background is sick.
Fantastic
Great content, subscribed!
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 video and for being so thorough! I have a mild AC joint separation from playing football.
Great video, 2 weeks deep into a level 3. 🤦♂️
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.
hey mate did it improve? I have a click also and its annoying
sir thank you for that wonderful session it really helped me sir can you please give a diet program for a rehab for ac joint grade 3 injury
I've had this kind of injury yesterday. Tommorow, i'll know how severe it is. I'm saving Your video for later and hope to recover someday 👍
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
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.
Sir whats ur take on peptides like bpc 156 and tb500 to heal this injury .
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.
Same here. 3 months and although there is no issue in daily tasks I still can't lift heavy or play sports
Hands down! This is the best rehab routine in the entire UA-cam platform.
Hey mate I’ve got a grade 3 injury it’s been about 5 months now ..
Doing physio etc but is it normal to constantly feel cracking with movement ?
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.
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!!
The 3rd test made me sure it's ac joint issue. Also, I get clicking sound while performing some motions like 2nd exercise.
How many reps to start ?
Thank you sir! Im going to try this exercises I hope it will help me recover my ac joint injury 🥲
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…
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!
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
@@juliegustafson5147 the key scap stabilizers are the rows, diagonal elevations, external rotation, active push + and ball wall circles.
thank you so VERY much!!
@@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.
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
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 UA-cam these. It's frustrating but worth it when you start seeing progress.
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.
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. 😊
Did you figured out and when the pain subside did you feel any abonormal movements when shoulder raised ?
Hey doc i have a bad click in my shoulder that has really spoiled my exercise as i dont want to aggregate it. How do i make it do away?
How long has it been hurting for? You may just have to take a longer break
Wrecked mine yesterday falling from my bike. Owwy.
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 :(
Did it went away?
Any update?
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. 🙈
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!
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.
It should have healed by now bro. If not you're re aggravating it. Stop training and only rehab for 2-3 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
i have an AC, is it recommended to swim or not?
Hi, did you get an aswer? I would also know when we can go back to swimming?
@@pmcummer Hi, not yet
And how many sets? Thank you 😊
i'd start with one set of 10-12 with some fatigue for each exercise to begin with to get through them all. good luck!
Hi @@focusrehabis this exercise applicable to ac injury type 5? My doctor said i don't need surgery of im not an athlete or a model.
@@focusrehabWhen should I start doing this? My accident happened last Mar h 4 2024. Thank you
@@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!
bmx crash , thanks