AC Joint Pain

[MIbowhunter4954]

Wondering if anyone here has dealt with this before, amd what you did to rehab.

Dislocated this shoulder in 2020, healed up and regained full strength but had some ROM issues.

Recently lead to some severe shoulder impingment. Since addressing that, ive been left with AC joint pain.

My shoulders are generally rounded forward from years of desk work and this God damned cell phone.

 

[Flack]

I had a type 1 AC joint separation that would keep coming back, tried lots of stuff and nothing really worked. It was so annoying I stopped lifting for about 4 months until it was completely healed. After that I never went back to doing weighted dips and barbell flat, incline, and shoulder presses. I only use a barbell for decline press now and use dumbbells for the other presses and it hasn’t come back.

I’ve found getting older with a lot of persistent joint/ tendon issues the only real cure for me is time resting and then avoiding whatever caused it.

 

[pacoalcracker]

try 2x/daily glucosamine chondroitin w/msm tablets. it helped me avoid joint pain thru a decade of powerlifting with very few joint pain issues.

 

[thomasnh]

You should look into doing the farmers walk. Its been a life saver for me. I had some issues from sitting at desk all day. Its really helped pull everything into alignment.

 

[thinhorn_AK]

Some people have had luck rehabbing and rebuilding shoulders with a steady diet of Turkish get ups.

 

[rickyw]

To clarify, you dislocated your glenohumeral joint initially and the AC joint was not injured during this incident?

I also have had shoulder issues and have had good luck with years of Turkish get ups, and all other forms of overhead kettlebell work (bottoms up press, one arm press, kettlebell snatch, clean and jerks). Mobility work that has helped includes kettlebell halos, shoulder dislocations, kettlebell arm bars.

 

[Small-foot]

What did you do to address the impingement and what are you currently doing for the AC joint? What motions/actions hurt your AC joint? What were your ROM limitations?