Mild AC joint separation/suggestions

[jason3187]

I injured my shoulder the first week of feb. and havnt trained since. It was a mild AC joint separation closed. The doctors say it could take several months to heal; I cant wait any longer. I feel like Im melting into nothing. Any alternate exercises for chest back and shoulders or machines that put little stress on the AC joint.

Thanks for input, long time reader, first post.

 

[pullinbig]

squat and deads. great time to build these up as they are the main two lifts anyway.

 

[hornedfrogs07]

As long as you've been doing rehab exercises, (I'm hoping you have), then an AC separation should be healed plenty by now to go back to lifting. Shoot, complete GH subluxations don't take 3 months to heal bro.

Start very light, and increase to where you feel pain. Work to strengthen the surrounding musculature, for the time being. If you start light and it still hurts, then go back to the doc, b/c there might be something else in there.

 

[jason3187]

Thanks for the input, I train lower body with deads and leg press. I was hoping someone had the recipe for chest and shoulders. I already train light just not getting any satisfaction. Maybe Im asking to much too soon.

 

[hornedfrogs07]

Thanks for the input, I train lower body with deads and leg press. I was hoping someone had the recipe for chest and shoulders. I already train light just not getting any satisfaction. Maybe Im asking to much too soon.

If you're able to do deads, then the AC is probably healed up enough to start back on chest, bro. Deads put a lot of stress on the shoulder complex, and if you're able to do them, then I'm pretty sure you could at least do light chest work, and probably light shoulder work.


What kind of rehab have you been doing for the injury though?

 

[jason3187]

I have been doing stretching exercises recommended from the doctor. I also do pushups on my knees. Everytime I take the bar off the rack I feel like my shoulder is going to pop out sideways. This is why I asked about alternate exercises. When I do deads I only use around 200lbs, anything heavier at this point and I feels that its going to damage it further.

 

[hornedfrogs07]

Yeah, I'm sure delt strength could compensate for AC weakness with only 200. If you haven't had it re-evaluated, you might want to see about that. Also, what kind of doc did you go to? If it wasn't an orthopedic, you probably ought to go talk to one about that - they'll know much more than just a general practitioner or ER doc.

 

[pullinbig]

damn spikey you aint just another purdy face in the crowd. you got um brains. very nice suggestions. next time i get hurt i know who to go too.

my ortho, chiro and massage therapist. lolololololol

 

[hornedfrogs07]

damn spikey you aint just another purdy face in the crowd. you got um brains. very nice suggestions. next time i get hurt i know who to go too.

my ortho, chiro and massage therapist. lolololololol

Thanks. Occasionally, I do have some decent input to throw out there.


Oh, and thanks for the vote of confidence........