Fixing AC Joint Pain (GET BACK TO LIFTING)
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- Опубліковано 25 чер 2024
- Many with AC Joint pain have of symptoms that present when lifting overhead. In today's video you'll learn a simple method to continue progressing your pressing strength while fixing the problems often associated with AC Joint pain.
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![How To Fix Shoulder Pain [SIMPLE STEPS]](http://i.ytimg.com/vi/CGuTduLud9g/mqdefault.jpg)
Good training tips, I recently pulled my arm during hiking and followed a set of physiotherapy exercises similar to these which helped me a lot. Thanks 🙏
Thanks Dr. Aarron! I was hoping you could go a bit further into the pathomechanics in a part 2 series. You talk about the imbalance around the GHJ, could you maybe go into how the Lat Dorsi, Pec Major/ Minor, Subscapularis, and (Ant) Deltoid all contribute to the forward translation of the humerus? And how, maybe, weakness of the supraspinatus relative to the anterior/lateral fibers of the deltoid result in the humerus head bumping into the AC joint. I've considered all the above including, weakness of the subscapularis holding the head down to prevent anterior translation, weakness of the low traps and rhomboids, serratus anterior weakness, eccentric control in pressing, and finally, overdominance of the internal rotators vs external rotators as the causes of my AC joint. An in depth analysis of GHJ (rhythm) biomechanics would be wonderful, thanks again!
ABSLOUTLY helpful channel I feel my body getting more fluid and normal in movement
thank you so much doc 😁
Any video that helps my shoulder stability and strength is a good video 👍
My pain is not much overhead but more forward with bench presses. I can feel the joint clicking and completely loose and unstable.
How u now?
What fixed it?
Rehabilitate using eccentric movements with bands
@@miloice74 Thanks, how long did you stop training chest for, if at all?
@@Saracen1786 around 2 yrs. I took it progressively. Using dumbbells, hitting more volume with lower weight and keeping the time under tension with the eccentric slow
I do this for physical therapy this helps alot. Good information. Work on the weakness
Very effective and great tips today. 👍🏻
Thank you
Great!! Thanks a lot for all tips !!
Thanks god man i have been waiting for this for so long
Glad to help!
Perfect timing 👌🏻
Glad to help!
Indeed
👌🏾
Thank you my ortho provided the wrong exercises for me to do with an AC joint sprain (I got a rotary cuff and labrum rehab) so I got me a new sling and went to see someone else but your content has always been thorough and progressive great for learning and self rehabilitation
What's the update can you do heavy benchpress now and which grade was yours can I get your insta I'd can we connect there?
@@gurunath7187 the update is good I am able to maintain full upper mobility and progressive movement I am able to comfortably do handstand pushups and I am progressing isometric holds on planche exercises. For my bench press I have been able to surpass my PR. My instant is Connor.Cotton
Rehabbing a rotator cuff tear. This is everything I’ve been doing and I’m now able to do 10 push-ups 6 months after sustaining the injury 👌🏼💪🏼
I'm glad to hear you're doing better!
@@paladindanse986 months and only 10 pushups ? That's a Lil sad brah
@@nikhilr2761 Well now I’m benching 40kg dumbells for reps 👍🏼
@@paladindanse98 i have pooping and snapping in my right shoulder almost doing anything, i am gym bro training from many years , my shoulder feels unstable do you think i can rehab it from referring his book?
@@nikhilr2761 in my opinion he is the best source for anything lifting related
Hi Aaron, thanks for your effort to share valuable infromation for free! I already purchased your Book - Rebuilding Milo - and it helps me a lot with some issues I am currently dealing with. One of them is a minimal fraying/tear of the posterior labrum. Unfortunately, there is not too much information about it in your book despite that it is risking the stability of the shoulder joint. I am just occasionally feeling some discomfort in my shoulder and I am able to train pretty freely (pull up, rows, push ups, ohp) without experiencing any sort of instability. That's why, I am not really sure how to proceed in terms of continuing to train or considering surgery. Thanks for your help!
You should go to an orthopedic, and see what they recommend u (about the surgery and that)
Does the book have a chapter or talk about shoulder arthritis? If yes then I would buy it too…
Thank you great video. Please do another on the sternoclavicular joint. Mine is raised.
What if the pain doesn't come that much from overhead movement but more from bench pressing?
Great vid - thanks
Great clip! Is this problem the same as lifters shoulder? Crossover symmetry do you have any experience With that system for this type of problem? Any tips for drills to prevent this from happening? Great Work once again!💪
I have developed a small pain by sleeping continuously on the right side, it doesn't hinder me from lifting my arm up but i can feel some pain while raising it. Hopefully this helps 🙌🙌. Thank you as always, much love from India.
Excellent video, a great starting point I think. Thankyou for sharing it and putting it together. As somebody who has a grade 2/3 AC joint injury it would be beneficial to see another more detailed video perhaps outlining a progression programme of exercises, etc to rehab back to weight exercises.
How are u now?
My shoulder was a grade two years back and hasn't changed/ gotten better. I don't weight lift anymore
One year on the shoulder is as strong as before. Only difference being the clavicle is noticeably slightly higher. But it has taken a lot of gym work to re-hab it.
@@jonathanallen6753do you have any discomfort in arm movement like not free as before like that
Had a grade 1 while doing bench press can you do bench press press now heavy as before can we connect on insta can I get your I'd?
Thank you!
I hurt my AC joint on Monday lol This dude is the best!
did it help you ? i just injured mine and i really dont wanna do surgery
At first' i thought I was having impingement or rotator cuff tear and did stretches for it got no effect it's been 2months I ve stoped lifting today I came to this video and left with alot of relief thanks alot
Hope more videos about that 👏
Thank You
I was really waiting for this! Could you make a new video for a more advanced state?
You bet!
@@SquatUniversity This +1
Great video
Thank you for the great centent, how often do you do the exercise in a week ???
last exercise was really nice
Good Info
The timing on this. Injured my ac joint 3 weeks ago 😂
Hope this can help!
New subscriber here! I've had AC joint pain on and off for the last year or so. Just saw a video yesterday about how LU raises done by the bodybuilder have helped people. As my issue is on and off, how do i completely eradicate the pain?
Please make a video on wrist pain and wrist stiffness due to snatching on a stiff bar
just what i need :)
Awesome 👏
Great video thanks. I got an AC joint injury from bench pressing ( I think ) I'm going to give these exercises a go !!
Same and from cable flies
Did they help?
Any updates? I had the same injury from bench press.
Hello, it's been almost two months since my grade 3 injury. I started the rehab protocol as early as week 2. I have pretty much full range of motion. I don't feel any discomfort doing back rows and I can even do pull-ups with some discomfort, when I hang on to the bar and try to relax I feel that the injury area is still a little trapped. When I make a horizontal adduction movement with the injured arm, I feel pain as well as doing push-ups, can you clarify what I can do and if it is normal?
Hi, Not sure if there is already a video for this, but how would you self diagnose an AC injury? I have pain in the area with any pressing movement. I have attempted the landmine but still some pain so will hold off and focus on the lateral and posterior delts
Could you make a video on shoulder impingement? That would be so helpful. No a lot of good videos on it out there!
People have been giving you a lot of shit recently but I live and lift comfortably thanks to these videos
That’s coz they can’t hustle some of us anymore. How many times have a person been told by one of these so called professionals that they need to sign up for a package or have physio so many times to get better? I have been to these people n now have zero trust in them.
I'm glad to help!
Who has been giving Aaron shit?
I don't look at any social media anymore, but have 27 years in this industry, at a scientific as well as practical level, and he is one of the VERY few people I recommend people pay attention to.
Great way to break things down! I’m a current DPT student and I hope one day I can be as good as you. I’d love the opportunity to talk about any advice you have for while I’m in school. Do you ever work with DPT students doing their clinical rotations?
Thank you! And aim to be better than me - remember we're all just standing on the shoulders of those who come before us. And I do but unfortunately I'm booked up for a while with students.
@@SquatUniversity any shot you have room for spring or summer 2023?
I’m pain free now and slowly working to overhead but when I have my back against the wall and my arms in a 90 degree bend, my bad side is still way off the wall.
Yes I have a question for you Dr..
How did you know that's exactly I have this problem and the explanation and also rehabilitation would be so easy!
Thank you Dr. For keeping us safe and fit....!
I'm always listening...
@@SquatUniversity 🙌
Does this help osteoarthritis in the joint? & should this be used as warm up or just PT 🥂
Hello Dr. Aaron Horshig, thanks for posting the video. I've been facing AC joint pain issue for last 2 years after I fell from bike and later developed pain in left golfer elbow and left shoulder too(AC joint), what should I do now and please let me know how should I train shoulder,chest and back while performing rehab?
Thanks again
Archit
Wanna see the answer
thank you
one month after fixing my grade 3 ac joint seperation, i am able to bench press again . thanks to your excercises
What did you do to fix it?
How was that done?
HOW DID YOU DO IT?! are you fully recovered now?
I don't have bands. Will cable internal/external rotations work as well? Or should I purchase some bands?
Thanks for the great tips! 👨🏫
Should I do those "rehab" exercises even if I didn't get injured? How can I incorporate to my regular weekly training without overload the workout?
Thanks again Coach! 🔝
You can pick and chose the ones you like - I'm a big fan of throwing in one or two stability drills every once and a while into training warm ups or cool downs.
@@SquatUniversitysir I have ac joint arthritis but when I do chest workout I will not feel pain but when I do back and shoulder exercises I feel pain my question is will this arthritis never go away😢
Have you found dominant upper traps with AC joint issues? My upper traps feeling pretty tight atm and my ACJ has flared up...
Same issue for me
I'm currently doing a bunch of stretching and mild RoM exercises. Do I need to lose that "pinch" in my joint when moving my arm across/above/behind my back completely before I should start gradually doing PT exercises? Or can I start to do my PT exercises even when I still have a bit of that pinching feeling left?
You have some great exercises for impingement? My right shoulder feels pretty unstable overhead but i never had an AC joint injury on my right shoulder but i had impingement once i did a lot for it and it was good but in the last few years it feels off i don’t know why. Tbh i haven’t lifted i a while because of lockdown only dumbbell training and bands at home.....man aging sucks😂😂🤷🏻♂️
THANK YOU OMG!!!!!!!
please go further in depth, mine will get aggravated slightly from side sleeping and front squats so any advice for flare ups would be appreciated
You're welcome!
I'm guessing this is a good starting point for distal clavicle osteolysis? Very informative channel.
Did it help you?
Can we call that durning pistol squat VMO is more activated becouse we have to put more effort to stabilize knee?
Idk why but my left shoulder pops almost in every motion but if it pops way too many times it starts to hurt quite a bit, is there anything I can do?
So the landmine press is essentially the same as an incline dumbbell press, no?
does this help with ac joint arthritis years after an injury?
Aaron can you please help me I’ve been having problems with my SC joint, could you possibly make a video on that?
I have a subluxation on the a/c joint it's been just a week. Will I be able to lift again? Will it be back like before. The doctor said it's a ligament injury and minor but I'm anxious. Will these exercises help?
Can we ever go back to touching the bar to the chest in a bench press after a AC joint type 2 tear
On the band pull apart what should I do if I feel the front part of my shoulder working harder than the back side? Thank you for your videos. They have all been very helpful for me as I'm stuck at home.
Do rear delt raises with light weights instead
What other exercise can I do if I can’t set up a landline or have a barbell?
dear Aron, thank you for the interesting video, I just had (2weeks ago) an AC type II and my question is how long does it take (approx) to go back to deadlift? squat shouldn't be an issue correct?
Me too bro! Yeah I want to know more
@@Fast-e-Learning hi Paul!!! I can tell you my path: first week no load, 2 weeks with elastic until 4th, in one month I was deadlifting again with 60-70%. One month and one week after 80%-90% then was back again to normal load, little bit uncomfortable after 2 months for sleeping that side but power is totally there
How about shoulder pain triggered by proximal bicep tendonitis?
You mentioned arthritis in the AC joint. What do you do in that scenario?
what type of bands do you use? link?
I strained my ac joint somehow by hanging for a bar. It does pop a little sometimes and is mildly sore sometimes.
Should i work both sides or just the injured side?
is this a sprained ac joint shoulder separation? I can my shoulder like a bump on one side.
will this help with ac joint stability. My ac joint moves more than it should causing me to compensate with other muscles when I bench press
Can bicep curls be done with ac joint pain?
I had a tear while doing bicep curl and while the joint feels ok, I still get slightly uncomfortable when sleeping on my side which makes me afraid of starting the workout again. Can I do these rehab exercises to start my workout?
Would the banded overhead iso hold with prior row to external rotation excercise help with this?
Yes eventually as long as it's not painful.
I have AC joint pain but when going into extension like when doing dips... what can i do?
I am dealing with pain in my bicep/brachial tendon at the height of its attachment on the shoulder when bench pressing, do you know how to fix this Doc?
+1
Hi Dr., have you ever seen anyone develop AC joint pain (very tender to the touch), without an actual fall or direct hit?
I also have two small supraspinatus tears (3mm), but my Physical Therapist isn’t sure what may be causing the pain in the AC joint.
I obv lift weights, but I don’t remember any major discomfort, rather than something that developed over time
Did you manage to get it fixed, suffering from the same ?
I heard this can happen from heavy lifting. The ligament can tear from stress over time.
I feel like this happened to me, I live a pretty sedentary lifestyle so it wasn’t because of overuse or working out when I first got injured. Only now I’m realizing it’s likely from sleeping on my shoulder all these years.
I’ve had a complete separation and it’s been over a year. I never have pain. I don’t have problems with overhead movement. My problem has been that anytime I attempt to do chest fly/machine butterflies, I feel bones popping or clicking so of course I don’t continue. It’s even with light weight. Any input as to what’s going on?
If the popping is pain free, generally speaking it shouldn't be a problem.
Disclaimer: I'm not a medical professional, merely a fellow gym-bro who has dealt with my own shoulder issues for the past 12 years.
I have ac joint pain with bench pressing would this help?
My doctor saw that my AC joint it's already kind of worn out. It got real blowm out when I punched someone in a bar fight with a straight right cross. What could I do to fix it will I be able to lift again things are just military presses or snatches?
Do I get my AC skimmed for supraspinatus?
Sry for my english ....AC injury is about anterior shoulder pain right?😅
Why is it painful doing band pull aparts?
Wow!! I strained my ac joint over 3 years ago when I stretch my left arm too far while doing pullups. Since then I have still been able to bench press ( moderate and heavy) but shoulder hurts when I do military or shoulder press The most I could do was 35 lbs db's. I have been doing pull aparts for years before I injured my shoulder now I will give the landmines a try. Thank you🏋♂️💪
That’s how I did mine as well. Exactly the same way.
These tips are helpful after injury, But I can’t ever find videos that demonstrate proper form while doing a dumbbell overhead press to prevent shoulder injuries from occurring…:
What if there is inflamation? Can i do it still?
Thanks for the video. I hurt my AC JOINT and still having issues
You're welcome! Hope this can help!
@@SquatUniversity it does thank you
🔥🔥🔥
I have a question. I feel pain where the ac joint is. On top and the front of my shoulder but I don't have pain in shoulder flexion or over head. The pain for me is when I am in the bottom of a chest press or dip. I'm wondering if this could still be ac joint related or something else.
Did you find what injury this was and is it fixed now?
I feel pain when I perform dips and at the bottom movement.
Sir how we can come over shoulder dislocation
Visit an orthopedic
Eh. I've found it's rotator cuff, bursitis, or some impingements that causes people to have trouble going overhead. AC joint issues (ligament strain) doesn't really impact overhead motions at all. Shoulder press and side laterals are fine. It's pressing forward (bench), down (dips) and medial movement (fly, medial stretch) that are problematic.
What's the update same here grade 1 injury are you normal now? Can we connect on insta can I get your @?
@@gurunath7187 -- Hi Gurunath. Cleared up in 6-10 weeks. I wound up being dx'd with a mix. Basically improper form led to low grade AC joint sprain and minor bursitis. Just had to back off of bench & dips for a while. Conveniently, while the injury was different (bursitis/impingement vs. Ac joint) the stability exercises were the same.
I _very gently_ stretched medially over time, and focused on stability exercises - the "Lock 3" and Rotator Cuff extensions with a band or cable. Now that I can bench again, I still warm up with one of those before every set. I'm also way more careful about "tucking" my shoulder blades down toward my back pocket during bench as well.
I wound up doing a _lot_ of shoulder press while I waited for healing, too. :P
Banded pull aparts never felt good on my shoulder, if anything they felt like they irritated it more.
But putting the band around the rack before pulling like you did feels MUCH better!
I've never seen that, or thought of it myself.
Thank you 🙏🏼
Hey man, 10 weeks out from a grade ll ac joint separation. what if over head pressing is not a problem but bench pressing or pushing motions aggravates it ?
@HUGE Fitness like wise brother i actually just had surgery roughly 2 months ago
@HUGE Fitness thanks my man, whats your grade do you know?
@HUGE Fitness honestly bro don’t do anything overhead for like 3-4 months at least , like no reaching for stuff, nothing at all , especially weightlifting. use this time to work on your legs or core if you can do so without putting pressure on your ac joint. if you need more answers just pm me i’d be more than glad to help
@HUGE Fitness i never healed properly after initial diagnosis because I neglected my protocol so it became a grade 5 and surgery was indicated by my surgeon
@@hugefitness1bro.. how are u now? I’m dealing with ACJ pain for about a year now and it was only grade 1/2 😅 sucks!!
Thank you for the video. In my case I only experience pain when I distract the AC-Joint not when compressed. So when I just hang from a bar it's very painful but when I perform a strict press I have no issues. Any ideas what its causing it?
My AC stopped working during the hottest day of summer. This video didn't help. But i feel good after doing the exercise. AC is still broken.
I feel a weird crunch whenever I move my arm to far back
Could u do a video on SLAP tear surgery rehab?
I'll see what I can do!
i hurt my AC from benching, it wasn't even overhead. If I cant bench I definitely cant landmine press.
Funnily enough my AC joint injury has no pain impact on overhead. Anything horizontal is a no no. Internal rotation is gone
can't even do this with my hip dysplasia :(
AH FREE KNOWLEDGE
Also worth nothing that a lot of AC joint pain come from inflamation. It can be reverse by switching to a plante base nutrition plan. It has worked Wonder for me.