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
This is the best movie I seen so far. I didn’t know how to rehab my shoulder, I’m after bike accident. Seriously, pain was massive, after the surgery I couldn’t breathe 11 days, I had fever all the time. Tramal non stop - 2mth. I’m 13 weeks after surgery. They wanna took off the hook. The pain was 8/10 and every day was worse, I couldn’t sleep, waking up every night. Now is little better. I thought it will never end.Hope after the surgery when surgeon will take off the hook plate I will go back to normal live with small excessive . Thanks for this movie
almost 3 years ago I was told I had Ac joint damage and that there was really nothing I could do to fix it other than put in a sling to alleviate tension and pain. This was told to me by 3 "work right sports medicine experts" on the job at Tesla where the injury occurred and the docs I was sent to. Although through out the time since I had found a few exercises that seemed to help but I'm no expert. I'm am so glad I found this and will be introducing all of these techniques to my routines as the pain is mostly gone (probably through just getting use to it). I'm hoping this will help me bring down the giant knot and help increase the strength in my arm and shoulder and help my shoulder blade stay in place as it feels and looks as if it sags lower than the opposite shoulder unless my hopes are to high and unachievable that is.
ER told me grade 3 Ortho 1 from Cleveland Clinic told me a grade 1 or 2. Ortho 2 from University Hospital told me between grade 2 and 3. it's been a week and a half now and my shoulder is feeling better but i can definitely push on my collar bone and see the piano key sign. I am on day 10 since injury
Currently iam into 3rd week of Ac Joint Dislocation (Grade 3) , No surgery even after doctor said me to do! After 3 weeks of total rest, i can move My hands better but not fully, iam getting off my sling tomorrow though ❤️, hope i get recover fast
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
Grade 2 separation after a hard fall on tennis court last week. This video is beyond helpful and so encouraging when all looks bleak. Many, many thanks for your helpful video which I will be following trying some of the exercises in the coming days.
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...
@@SmilingBaseball-ol1cc oh wow, 3 months already, geez. I'm getting there, thank you. Conquered most range of motion a couple weeks ago. Working on strength training now. I did my first push up yesterday! lol it's like that
@@ShawnGuffey nice man! glad you're progressing. I have similar issue I suspect 3rd grade separation as well. bone just separated protruding moderate. do you think we can lift weights and progress without surgery
Lmao man I’m here now 12 years after I separated mine senior year of HS football. Played through it , jacked my neck back and everything up. 30 now feeling it!! Trying to get mobility back and move things correctly so I’m not so sore with that knot in upper back shoulder area
Not unlike your normal athletes, I just popped my AC when I blew a tire downhill on a curve. Waiting for the pain to ease off and a visit to the ortho before attempting rehab but your experience and delivery are amazing. Thank you so very much!
Had a type 2 AC separation a couple of weeks ago. Starting to feel much better and wondering what I should be doing to ensure proper healing and not have long term ROM issues. Your video was very helpful. I tried several of your suggestions and can feel the impact. Thank you for posting this video. Very helpful for me.
I have worked too much for gaining power in shooulder and i injured my elbow while Spate(Desi Pushups ) and after 6 months i relaized it as a tennis elbow and after realizing this i had X ray and i shows up with AC joint dislocation and shoulder Dislocation.Now its a serious matter to treat this.I am in pain and tension after this even i had an ACL surgery last year and this happened with me again in shoulder OH God i am worty about my furure plans and seriously fear for future.Please pray for me.😢
@@Bran-fe1ib doing better, having full range of motion, started from my own some exercises and weightlifting. I have been to 3 doctors already, unfortunately I’m 3rd to 4th grade separation, starting to embrace the surgery possibility, mostly to avoid arthritis to the future. My collarbone is way up and over my acromion, especially when I lift weights, sits badly over the acromion. Hope you get well soon
@andy198155 @Bran-fe1ib Hello, can you inform me about your treatment process? I had a car accident today and probably tore the AC joint in my shoulder. They told me to rest for 10 days and that they would give me another appointment after 10 days and tell me whether I needed surgery or not at the end of that appointment.
@@fusrodah4996 When they say rest it, REST it! Even when you feel like it may be getting better, keep resting it. It needs to heal properly on its own if you want to avoid surgery. Using it or moving it around before it heals wont allow that.
@@Bran-fe1ib You are in your 2nd month. Is there a chance you can write to me about the process you are going through in detail? What developments have taken place? How are you feeling right now? Is the bulge still visible on your shoulder? I'm thinking of wrapping my shoulder after asking the doctor if he allows it. Normally, I am a person who slouches a little because I am involved in muay thai sport. Now, when I stand normally, the protrusion is very clearly visible, but when I press my shoulders back and stand upright like a soldier, the protrusion almost disappears.
3 weeks into my grade 3 separation, done mine during a jiu jitsu class and didn't opt for surgery. So far, I've got a pretty good range of motion, no pain and I'm able to most day to day activities. At the moment I can't lift weights, do a pushup or pullup or return to exercise as it's still tender and painful in certain positions. I'm doing regular rehab and working with a physiotherapist so should be 100% within a month or two.
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.
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!!
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.
I must have had a nasty tear, because it's been six days since my injury and these all look horribly painful right now lol I think I'll have to revisit in a couple weeks.
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…
My doctor said the surgery provides more stability to the ac joint in the long run and makes it stronger than the opposite ac joint. It also brings the ligaments closure to create scaring . In reality they think about the cost. If you have the insurance it’s absolutely smart to get the surgery. But if you don’t have the money then the more time you wait the more useless the surgery .
@@Oregon4now hi, I had stage 3, had been on sling for 4 weeks, just do walking n minor physio. How long still I need before get back to swimming and jogging exercises?
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.
i was told i had the work degree of this injury but my sports doctor told me not to do surgeries as they typically don’t go good but i am concerned as i can feel my collarbone protruding and moving as well as being in a decent amount of pain what would you suggest ?
Do you know how Grade 3 separations do if someone has Buford's Complex like me and screws in the shoulder? Im super bummed and obviously going to miss the coming climbing season.
Never had much shoulder injuries in 39 years working out. So angry I got a mild AC joint separation on flat bench. I hate taking time off from the gym!
@ I'm sure mine was a low level ACJ separation. I'm 8 days in and it's a lot better. Haven't tried pressing, been doing a majority of the rehab exercises and been icing it and I'm feeling a lot better. Best of luck on your recovery.
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
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.
@@Matthew-ym2bb i’m 24 years old and I got a dirtbike accident and I had a grade 3 separation for my AC joint. It’s been hurting like a mf I’m on my fourth full week I take it out of the sling to walk around the house and when I sleep.
Excellent video. Crashed on the bike this week resulting in type 3 to 5 complete tear of the AC joint. Orthopedic surgeon doesn't recommend surgery claiming it would prolong recovery and not measurably improve mobility. I'd love your thoughts on whether it's possible to successfully recover from a complete tear of the ligaments using non-operative rehab. How long would it take using the exercise regime detailed in the video to get back on the bike? Given my age, I don't have the luxury of time to pursue different recovery strategies sequentially. Many thanks for any information and guidance you can provide.
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 RUclips these. It's frustrating but worth it when you start seeing progress.
Great video. How many times a week should I do this routine? Also, how many reps/sets per exercise should I do?It has been 4 months since my grade 3/4 acj tear and shoulder cuff tear surgery. Do you have any other advise for mountain bikers and swimmers? Thank you
Thanks for watching! i'd recommend starting 3x/wk, sets to fatigue but not pain, and taking 2-3 weeks to accomodate before ramping up intensity. Good luck!
I play roller derby and I had a Grade I sprain in February. I just resprained it three weeks ago, though at least it wasn't as bad (my clavicle wasn't raised). I am grateful for your exercises, as I know that if I want to continue to play this sport I am going to face potential reinjury time and time again. If I wasn't able to allow my shoulder to fully heal before having to play another game, do you recommend taping the shoulder? Using a shoulder brace? Thanks!
i'd always recommend taking the time off sports to let it heal fully if there's a risk of another fall and reinjury. For other activities that don't have a fall risk but are uncomfortable, i find taping can be a great help. I avoid bracing except after shoulder dislocations in the acute stages. Good luck!
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 :(
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. 🙈
Great video! I have a grade 3 tear that happened almost 2 years ago. I didn’t get anything done after urgent care. I’m able to do most things at this point but my shoulder can be weak at times and almost everyday it gets uncomfortable. Do you think these exercises still work this late in the game? I still bike, I’ve been able to gym and do yoga. I find the most difficult exercises would be bench or pushups with my arms too close or wide or in yoga any side plank that puts most the strain on my injured shoulder. For the record, I fell on it initially downhill biking. Thanks!
thanks for watching and sorry to hear about your injury! Yes, it would definitely be worth trying the full set and using it to ID any areas of strength or movement like you've described that need extra attention. The focus should be on the weak but non-painful movements, rather than the painful ones. recheck those pain patterns after 4-6 weeks of program performance and see if they've improved. good luck!
How to treat a broken collarbone which was once fine and after some years you start doing munual works and it's started paining again 😭 please help me 😢
thanks for that! honored for the consideration. I don't know anyone in your area but I'd look for a PT with an OCS designation (board certified in Orthopedics) and at a smaller privately owned clinic - chances are better you'll get more time and attention imho at those kinds of clinics (like mine). good luck!
Had a fall 3 days ago (mountain bike) and I would say a level 2 or 3 separation. It has become more uncomfortable but the Q i have is when to start with these exercises. Is 3 days to little or should you wait to where the pain become minimal and then start rehab. When should you start seeing even the slightest of improvement, say a week. I can do the pendulum and I can crab up the wall almost to full extension. But the one that gets me is reaching across my body..this is where the most pain and weakness start. Any guidance would be greatly appreciated.
sorry to hear about your crash! I start motion with pendulums and wall slides progressing to active arm raises as early as my patients tolerate it. I do not have patients work on reaching across the body until symptoms subside - that movement is more of a provocation test and doesn't need to be pushed early on. Good luck!
Is this an injury you know about immediately? I awoke after weight training the previous day and struggled to steer the car or lift a pan in the gym I felt strong. 6 weeks later I can see a bony lump on my shoulder which pops up on my right side more than the one on the left when I brush my teeth with the right hand. Seeing the doctor shortly
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.
you bet; for early motion based stages I use 20-30 seconds per move; for 'mid' stage - initial strength and stability work, i'm going for some fatigue - 2-3 sets of 12-15 reps as tolerated. for later stages harder moves will be done 3-4 sets for 6-8 reps. Good luck!
post surgery the protocols may be different so best to check with your surgeon to get cleared. Once cleared the general RX will be daily for active motion exercises and 3x/weekly for the harder strengthening exercises, sets and reps on the endurance side - 3x12 or 3x15 to some fatigue but no pain. good luck!
Ive had an AC joint separation for about 6 months (only recently diagnosed about 2 months ago). It didn’t come from trauma… more from overuse (going heave on Bench presses). Currently I do a decent amount of these workouts on and off over the last 3 months however the pain hasn’t really gone away. At what point do I know if what I’m doing is helping or not ?
In my clinic i'd screen carefully for a secondary underlying problem like impingement, especially with heavy bench presses as the cause. 6 weeks of impingement/tendinosis focused rehab rather than AC joint and compare progress. 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
@@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.
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.
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
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 had a grade 1 and i get some cracking. My physio told me its just scar tissue and as long as there is no pain or restriction of movement, then there is nothing to worry about.
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!
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!
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. 😊
@@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!
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Hands down! This is the best rehab routine in the entire RUclips platform.
The drum and bass/breakcore music in the background is sick.
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
This is the best movie I seen so far. I didn’t know how to rehab my shoulder, I’m after bike accident. Seriously, pain was massive, after the surgery I couldn’t breathe 11 days, I had fever all the time. Tramal non stop - 2mth. I’m 13 weeks after surgery. They wanna took off the hook. The pain was 8/10 and every day was worse, I couldn’t sleep, waking up every night. Now is little better. I thought it will never end.Hope after the surgery when surgeon will take off the hook plate I will go back to normal live with small excessive . Thanks for this movie
almost 3 years ago I was told I had Ac joint damage and that there was really nothing I could do to fix it other than put in a sling to alleviate tension and pain. This was told to me by 3 "work right sports medicine experts" on the job at Tesla where the injury occurred and the docs I was sent to. Although through out the time since I had found a few exercises that seemed to help but I'm no expert. I'm am so glad I found this and will be introducing all of these techniques to my routines as the pain is mostly gone (probably through just getting use to it). I'm hoping this will help me bring down the giant knot and help increase the strength in my arm and shoulder and help my shoulder blade stay in place as it feels and looks as if it sags lower than the opposite shoulder unless my hopes are to high and unachievable that is.
ER told me grade 3
Ortho 1 from Cleveland Clinic told me a grade 1 or 2.
Ortho 2 from University Hospital told me between grade 2 and 3.
it's been a week and a half now and my shoulder is feeling better but i can definitely push on my collar bone and see the piano key sign. I am on day 10 since injury
Currently iam into 3rd week of Ac Joint Dislocation (Grade 3) , No surgery even after doctor said me to do! After 3 weeks of total rest, i can move My hands better but not fully, iam getting off my sling tomorrow though ❤️, hope i get recover fast
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
Grade 2 separation after a hard fall on tennis court last week. This video is beyond helpful and so encouraging when all looks bleak. Many, many thanks for your helpful video which I will be following trying some of the exercises in the coming days.
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...
how are you now
@@SmilingBaseball-ol1cc oh wow, 3 months already, geez. I'm getting there, thank you. Conquered most range of motion a couple weeks ago. Working on strength training now.
I did my first push up yesterday! lol
it's like that
@@ShawnGuffey nice man! glad you're progressing. I have similar issue I suspect 3rd grade separation as well. bone just separated protruding moderate. do you think we can lift weights and progress without surgery
@@SmilingBaseball-ol1cc I can do four pull ups per session, twice a day.
one day at t time
Same here with AC joint injury I have received my MRI today.God bless you good health Dear
This is fantastic! Only wish I found this in high school when I separated my AC joint during my wrestling season!! Thank you!
Lmao man I’m here now 12 years after I separated mine senior year of HS football. Played through it , jacked my neck back and everything up. 30 now feeling it!! Trying to get mobility back and move things correctly so I’m not so sore with that knot in upper back shoulder area
Not unlike your normal athletes, I just popped my AC when I blew a tire downhill on a curve. Waiting for the pain to ease off and a visit to the ortho before attempting rehab but your experience and delivery are amazing. Thank you so very much!
Had a type 2 AC separation a couple of weeks ago. Starting to feel much better and wondering what I should be doing to ensure proper healing and not have long term ROM issues. Your video was very helpful. I tried several of your suggestions and can feel the impact. Thank you for posting this video. Very helpful for me.
Pretty common injury for athletes or active people. I’ve done this to both shoulders!
Thank you for sharing all this knowledge!
Nice. I’m going to follow this. MVP!
Awesome exercises!
Thank you so much for this thorough offering. Excited to get my shoulder strengthen again!
I have worked too much for gaining power in shooulder and i injured my elbow while Spate(Desi Pushups ) and after 6 months i relaized it as a tennis elbow and after realizing this i had X ray and i shows up with AC joint dislocation and shoulder Dislocation.Now its a serious matter to treat this.I am in pain and tension after this even i had an ACL surgery last year and this happened with me again in shoulder OH God i am worty about my furure plans and seriously fear for future.Please pray for me.😢
Very helpful, 3 weeks into 3rd grade separation. Thank you!!!
Hows your progress? I just injured my shoulder yesterday (grade 3) and found this today.
@@Bran-fe1ib doing better, having full range of motion, started from my own some exercises and weightlifting. I have been to 3 doctors already, unfortunately I’m 3rd to 4th grade separation, starting to embrace the surgery possibility, mostly to avoid arthritis to the future. My collarbone is way up and over my acromion, especially when I lift weights, sits badly over the acromion. Hope you get well soon
@andy198155 @Bran-fe1ib Hello, can you inform me about your treatment process? I had a car accident today and probably tore the AC joint in my shoulder. They told me to rest for 10 days and that they would give me another appointment after 10 days and tell me whether I needed surgery or not at the end of that appointment.
@@fusrodah4996 When they say rest it, REST it! Even when you feel like it may be getting better, keep resting it. It needs to heal properly on its own if you want to avoid surgery. Using it or moving it around before it heals wont allow that.
@@Bran-fe1ib You are in your 2nd month. Is there a chance you can write to me about the process you are going through in detail? What developments have taken place? How are you feeling right now? Is the bulge still visible on your shoulder? I'm thinking of wrapping my shoulder after asking the doctor if he allows it. Normally, I am a person who slouches a little because I am involved in muay thai sport. Now, when I stand normally, the protrusion is very clearly visible, but when I press my shoulders back and stand upright like a soldier, the protrusion almost disappears.
3 weeks into my grade 3 separation, done mine during a jiu jitsu class and didn't opt for surgery. So far, I've got a pretty good range of motion, no pain and I'm able to most day to day activities. At the moment I can't lift weights, do a pushup or pullup or return to exercise as it's still tender and painful in certain positions. I'm doing regular rehab and working with a physiotherapist so should be 100% within a month or two.
How are you after 2 months? I have grade 3-4 opting for no surgery. Hoping for the best
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
Thnkz sir, useful video aftr watching useless some videos
Thank you for this. Just what I needed.
Highly useful video! Thanks for the upload. A new subscriber here. These are heaps of exercises!
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!!
Great video, 2 weeks deep into a level 3. 🤦♂️
Good exercises and instructions, thanks.
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
I must have had a nasty tear, because it's been six days since my injury and these all look horribly painful right now lol
I think I'll have to revisit in a couple weeks.
Sir whats ur take on peptides like bpc 156 and tb500 to heal this 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…
My doctor said the surgery provides more stability to the ac joint in the long run and makes it stronger than the opposite ac joint. It also brings the ligaments closure to create scaring . In reality they think about the cost. If you have the insurance it’s absolutely smart to get the surgery. But if you don’t have the money then the more time you wait the more useless the surgery .
@@Oregon4now hi, I had stage 3, had been on sling for 4 weeks, just do walking n minor physio. How long still I need before get back to swimming and jogging exercises?
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.
i was told i had the work degree of this injury but my sports doctor told me not to do surgeries as they typically don’t go good but i am concerned as i can feel my collarbone protruding and moving as well as being in a decent amount of pain what would you suggest ?
Do you know how Grade 3 separations do if someone has Buford's Complex like me and screws in the shoulder? Im super bummed and obviously going to miss the coming climbing season.
Never had much shoulder injuries in 39 years working out. So angry I got a mild AC joint separation on flat bench. I hate taking time off from the gym!
I think I have the same issue, did heavy flat bench and got pain, now I can't bench at all
@ I'm sure mine was a low level ACJ separation. I'm 8 days in and it's a lot better. Haven't tried pressing, been doing a majority of the rehab exercises and been icing it and I'm feeling a lot better. Best of luck on your recovery.
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
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.
@@Matthew-ym2bb i’m 24 years old and I got a dirtbike accident and I had a grade 3 separation for my AC joint. It’s been hurting like a mf I’m on my fourth full week I take it out of the sling to walk around the house and when I sleep.
Excellent video. Crashed on the bike this week resulting in type 3 to 5 complete tear of the AC joint. Orthopedic surgeon doesn't recommend surgery claiming it would prolong recovery and not measurably improve mobility. I'd love your thoughts on whether it's possible to successfully recover from a complete tear of the ligaments using non-operative rehab. How long would it take using the exercise regime detailed in the video to get back on the bike? Given my age, I don't have the luxury of time to pursue different recovery strategies sequentially. Many thanks for any information and guidance you can provide.
How are you recovering?
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 RUclips these. It's frustrating but worth it when you start seeing progress.
Great video. How many times a week should I do this routine? Also, how many reps/sets per exercise should I do?It has been 4 months since my grade 3/4 acj tear and shoulder cuff tear surgery. Do you have any other advise for mountain bikers and swimmers? Thank you
Thanks for watching! i'd recommend starting 3x/wk, sets to fatigue but not pain, and taking 2-3 weeks to accomodate before ramping up intensity. Good luck!
I play roller derby and I had a Grade I sprain in February. I just resprained it three weeks ago, though at least it wasn't as bad (my clavicle wasn't raised). I am grateful for your exercises, as I know that if I want to continue to play this sport I am going to face potential reinjury time and time again. If I wasn't able to allow my shoulder to fully heal before having to play another game, do you recommend taping the shoulder? Using a shoulder brace? Thanks!
i'd always recommend taking the time off sports to let it heal fully if there's a risk of another fall and reinjury. For other activities that don't have a fall risk but are uncomfortable, i find taping can be a great help. I avoid bracing except after shoulder dislocations in the acute stages. Good luck!
3:28, lots of pain on the 2nd scarf test, but not really on the orien test, anyone have thoughts?
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. 🙈
Great video! I have a grade 3 tear that happened almost 2 years ago. I didn’t get anything done after urgent care. I’m able to do most things at this point but my shoulder can be weak at times and almost everyday it gets uncomfortable. Do you think these exercises still work this late in the game?
I still bike, I’ve been able to gym and do yoga. I find the most difficult exercises would be bench or pushups with my arms too close or wide or in yoga any side plank that puts most the strain on my injured shoulder.
For the record, I fell on it initially downhill biking.
Thanks!
thanks for watching and sorry to hear about your injury! Yes, it would definitely be worth trying the full set and using it to ID any areas of strength or movement like you've described that need extra attention. The focus should be on the weak but non-painful movements, rather than the painful ones. recheck those pain patterns after 4-6 weeks of program performance and see if they've improved. good luck!
Sir, I’m a professional football I got ACJ Type-3 while practising and did surgery
Did I made a mistake ?
Thank you for the video and for being so thorough! I have a mild AC joint separation from playing football.
its easy ti do this when you dont have actualy any joint damage, do it in full pain. What to do then?
How to treat a broken collarbone which was once fine and after some years you start doing munual works and it's started paining again 😭 please help me 😢
Shoulder injury here. By chance can you recommend rehab gym here in North Dallas Plano/Frisco area. I would come see you but the distance is to much.
thanks for that! honored for the consideration. I don't know anyone in your area but I'd look for a PT with an OCS designation (board certified in Orthopedics) and at a smaller privately owned clinic - chances are better you'll get more time and attention imho at those kinds of clinics (like mine). good luck!
Had a fall 3 days ago (mountain bike) and I would say a level 2 or 3 separation. It has become more uncomfortable but the Q i have is when to start with these exercises. Is 3 days to little or should you wait to where the pain become minimal and then start rehab. When should you start seeing even the slightest of improvement, say a week. I can do the pendulum and I can crab up the wall almost to full extension. But the one that gets me is reaching across my body..this is where the most pain and weakness start. Any guidance would be greatly appreciated.
sorry to hear about your crash! I start motion with pendulums and wall slides progressing to active arm raises as early as my patients tolerate it. I do not have patients work on reaching across the body until symptoms subside - that movement is more of a provocation test and doesn't need to be pushed early on. Good luck!
Great content, subscribed!
Is this an injury you know about immediately? I awoke after weight training the previous day and struggled to steer the car or lift a pan in the gym I felt strong. 6 weeks later I can see a bony lump on my shoulder which pops up on my right side more than the one on the left when I brush my teeth with the right hand. Seeing the doctor shortly
You would know. Look at your shoulder. One would be completely off.
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.
Sets and reps? I understand it's to the individuals need, but some sort of baseline would be awesome
you bet; for early motion based stages I use 20-30 seconds per move; for 'mid' stage - initial strength and stability work, i'm going for some fatigue - 2-3 sets of 12-15 reps as tolerated. for later stages harder moves will be done 3-4 sets for 6-8 reps. Good luck!
@@focusrehabthank you Sir
Fantastic
How many weeks post surgery do you start these exercises and what's the frequency ? sets reps and total days per week?
post surgery the protocols may be different so best to check with your surgeon to get cleared. Once cleared the general RX will be daily for active motion exercises and 3x/weekly for the harder strengthening exercises, sets and reps on the endurance side - 3x12 or 3x15 to some fatigue but no pain. good luck!
Ive had an AC joint separation for about 6 months (only recently diagnosed about 2 months ago). It didn’t come from trauma… more from overuse (going heave on Bench presses). Currently I do a decent amount of these workouts on and off over the last 3 months however the pain hasn’t really gone away. At what point do I know if what I’m doing is helping or not ?
In my clinic i'd screen carefully for a secondary underlying problem like impingement, especially with heavy bench presses as the cause. 6 weeks of impingement/tendinosis focused rehab rather than AC joint and compare progress. good luck!
thanks sir..
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.
How many reps to start ?
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
Thank you sir! Im going to try this exercises I hope it will help me recover my ac joint injury 🥲
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
Hi there, did the "slipping" ever go away in certain movements and loads?
@@focusrehab when you say give it 4-6months for this sort of fibrous union, would that mean total rest?
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 ?
I had a grade 1 and i get some cracking. My physio told me its just scar tissue and as long as there is no pain or restriction of movement, then there is nothing to worry about.
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!
The 3rd test made me sure it's ac joint issue. Also, I get clicking sound while performing some motions like 2nd exercise.
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
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
Ahmad how did you injured your AC joint and are you healing or just suffering brother.Same here brother.Pray for your Good health
@@AbdulRahim-iv7zf i got injured while sparring but it was not a major one but my shoulder just got muscle tear
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!
Same!!
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?
@@patcummer Hi, not yet
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 ?
The man 👌
Wrecked mine yesterday falling from my bike. Owwy.
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!
Is there someone where I can find the list of exercises on a sheet or on a word document?
bmx crash , thanks