training with an injured AC joint

[Josh Kamins]

So I hurt my shoulder in a rugby November, then reinjured it in practice in February, and it was more clear the second time that it was a separated AC joint (The clavicle was not floating enough to seem like it was more than a 1st or BARELY second degree). I am at the point in the gym now where I can deadlift and frontsquat, but backsquatting still puts a lot of stress on the AC ligament (getting my shoulder into that position mostly) and I tried to do some board pressing the other day, even with a limited ROM it still hurts. I haven't tried overhead yet, just because I know its generally contraindicated for AC injuries, but its all getting really frustrating.

Theres no direct rehab that really helps as far as I know besides just rotation work to help strengthen the area in general, and Im also doing a fair amount of rows. Front squatting has been keeping my lower body kinda in shape (along with band GMs and now I can finally deadlift again), but I feel like any pressing strength I once had is now gone and will continue to deteriorate.

Is there anything to think about besides do what doesn't hurt, or is there anything else that I can do? If say, overhead pressing doesn't hurt as much as benching, but it still has that affect of putting the ac in a bad position, is it ok to do? Any help from people with similar past problems or chiros/pts/docs would be appreciated.

[Jay Hagadorn]

Josh-

Tore mine away several years ago. Best therapy is general movement. Obviously you can't go heavy. Pec flyes (light for high reps on machine,) light high rep laterals, light high rep upright rows. If it keeps bothering you, you should consider having surgery. I know that sounds crazy, but all they do is go in and clip 1/2" of the end off your clavical. This takes away the pain and problem in general.

[Josh Kamins]

I haven't tried some of those yet, so yeah thanks for the tip. Once I get back to San Fran. from school, maybe Ill go back to see a doc again. When Im out here in Philly my insurance hates paying for MRIs, x-rays, and shit like that unless its an emergency, so the diagnosis is all based on the sports med doc's best guess. How was the long term after the surgery? Any longterm problems like weakness, ROM limits, etc.? I'm done with Rugby for now I think, but I would like to get strength back and start doing strongman when I move down to San Diego in the fall, so its getting frustrating.

[DaneGarreau]

Josh-
I know that sounds crazy, but all they do is go in and clip 1/2" of the end off your clavical. This takes away the pain and problem in general.

My training partner had surgury on his left shoulder this last december. It is a really easy surgury, like Jay said, they just go in with a scope and take off some of your collar bone. He was back to OHPing in 10 weeks. He is 100% recovered now, and can do anything he wants.

You might want to get some cortizone shots, just go to a good sports doctor and they will give you one. If your shoulder isn't real bad it should help a ton.

[Josh Kamins]

Thanks for info. I am making an appt. with an ortho as soon as I get back to the bay area in a few weeks to discuss this all. I'm not afraid of the surgery at all, my only problem would be that I have a lot of writing/studying to do for the MCATs in August and I need to be able to use my right arm which is my writing hand all summer, so if I am in a sling and immobile for a while I might have to wait a while to do that. I guess an MRI and x-ray will be needed to see whats really going on in there. I wish ART was an option, but I doubt anyone can get their fingers in their to do any good.

At this point I really wish I had an SSBar for squatting. Any other suggestions on upperbody movements I can do to try to get back/maintain strength until I can bench press or overhead press again? Basically all Im doing now is rows and external rotation movements with bands. I'll add in lat. raises and flies like someone suggested.

[rod johnson]

I also tore my AC joint back in October of 2005. After talking with the Doctor and him wanting to do that simple surgery, i asked Jesse and Steve for help. They had me work out with a rehab band and go light weights for awhile. after about a month i was feeling better and lifting more. I also started taking Glucosamine Chondroitin Sulfate plus Methylsulfonylmethhane"MSM". I buy the MSM in powder form because it is much cheaper but it tastes like crap so i mix it with grapefriut juice. I haven't had any trouble since. I still feel it on heavy shoulder day's but not to bad.