matty g

Hiya Guys

I believe i have injured one of my AC ligaments I have had about 5 months off due to a rotator cuff injury in my right shoulder and some family things going on. however on my return first week bench felt strong did 2 1/4 plates a side well chuffed second week 2 3/4 mind over matter however whilst doing my 5-6 rep i felt my pec pull across my collarbone on my left hand side not too worried as it was only when it was under stress.
anyhow the next morning no pain from that but the top of my shoulder just in front of my trap where the collar bone has a little bump was very tender couldnt work out if it was shoulder or trap or pec after a couple of days and some research it looks like its may be a type 1 AC joint/ ligament strain. I have full movement without pain however if i press my hands together like i was clapping the pain returns if i sleep on my left side im stiff in the morning. if i pull my shoulder with my right hand like im itching my rear delt i get pain.

Whilst doing some research i have decided never to do flat benching ever again as its knackering my shoulders.I believe my form is good, just think my mind said i can lift the weight and my body said it was a little to early after the lay off. I have been traing for over 15 yrs and am fairly strict with my movements

my question though is how do i rehabilitate my ac ligament its been rested now for over a month and doesnt feel any better. I dont get any pain doing my normal day to day stuff its only when there is some torque force on my pec. I cant do any upper body excersises (apart from preacher curls) as i cant hold a barbel even for bi`s

any help cheers guys
matt

Nine Pack

Matt,
sorry nobody has answered your thread. See below a reply to an AC injury I posted a while ago:

The AC (acromioclavicular joint) is actually stabilised by three ligaments. The acromioclavicular ligament which connects the acromion process to the clavicle, which you seem to have strained. The coracoclavicular ligaments, which consist of the trapezoid ligament and conoid ligaments, which connect the clavicle with the corocoid process. The coracoid process is just a small extension of the clavicle.
You could any have one of several grades of what is called AC joint separation. They
range from a sprain of any of the ligaments to a complete tear of the acromioclavicular ligament & coracoclavicular ligaments. If the latter is the case, there will be a pronounced displacement of the clavicle that may require surgery, although I doubt you would have gone three months with such pain & done nothing about it so it’s more likely the former.

Treatment of the less serious types of AC separation can be just ice, taping & a sling in the early stages but as you are three months down the line I would advise some gentle Rom (range of motion) stretching and careful strengthening exercises. It’s worthwhile going to a physio to get some guidance on exactly what is the best exercises for you as I have not actually seen your current ROM to assess the current position.

Hope this helps.

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''I reject your reality and substitute my own''
Adam Savage.

Old Man GABA

Nice reply Ninepack.
I have an AC seperation also, dont know which type as yet, will be seeing the muscoskelital specailist later this month.
Done it falling of my motorbike in march, thought Id broken my shoulder at the time but at the hospital they said theres no break just sprained it, I asked what this boney lump on my shoulder was and was told it'll go away (never did).

I full ROM with no pian (with no load on my arm) now but it doses make a crunching sound which I can hear and feel and is painfull if Im lifting my son up who is disabled & Im his major sorce of transport around the house.


If I push them to do surgery to fix it do you know of any draw backs of having it done.

cheers

OMG

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bkotey

had it doing MMA, fuC%ing murdered, cudnt lift properly for bout four months, still bit sore if pushed. Rest Rest Rest

Nine Pack

The only drawback I can think of would be that all that lovely pain might just go away.... Obviously there's a layoff & rehab period following surgery (assuming it's required), but this is far better in the long term. I don't have much information on the general level of success achieved with this procedure where athletes are concerned. For 'Joe Schmo', it's usually fine, but I would not like to say for sure how much success can be achieved, or for how long, when the subject is under regular intense training.

Sorry to sound gloomy, but I wouldn't say ''it'll be fine'' without having sufficient case studies to draw experience from.

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''I reject your reality and substitute my own''
Adam Savage.

Old Man GABA

Just an update, had the surgery and Im now resting. it seemed the best to thing to do in the long run. Told by the surgon to reframe from lifting for about 3 months. All ready lost half a stone in weight in a fortnight, so Im gonna work on fat loss and get trim on the cross trainer then when I can lift again have a good base to start from

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