Working around acromioclavicular joint pain

stevonov

New member
My ac joint is killing me and it seems like even after a long time off its back to being painfull after the first heavy lifts. Can't really do bench, dips, rear delts. Wondering safe things to do so i dont turn into mush while i let this heel long enough. ways to do pecs without incorporating that joint? will light weight in related muscle groups slow healing even if i dont feel pain while doing them?
 
The best thing you can do to keep the muscle stimulated while removing as much stress from the joint as possible is to avoid free weight multi-joint movements. No dips, no bench press, etc.
You could try isolation movements, and see how they feel. If there is still pain, try different ranges of motion, to see if the pain is limited to a certain area. If so, avoid that area.
If free weight isolation movements still hurt you, then move to machines. Machines will help isolate and stimulate the goal muscle, with minimum stress of the joints. This is because machines work in a two dimensional movement, where free weights work in three dimensions of movement. Machines also stabilize and balance the weight throughout the movement, so that stabilizer activity is kept to a minimum, which will also relieve the joints.
Of course, no matter what movements you perform, avoid going heavy, as the pressure alone will compress, shift, and hurt the joints.
 
got mri results but the doctor only wrote shoulder pain so i am afraid they didnt really look at the ac joint. she said shoulder tendonitis and to see an ortho but the pain is right above my collar bone near shoulder and all myresearch shows ac joint. 3 weeks off now and no better. the pain came on suddenly isnt tendonitis a slow onset?
 
just got off the phone again. she said i have rotator cuff tendonitis but also have ostelysis by the ac joint. dont want to have to wait for ortho to find out when i can lift again
 
No one has had distal clavicle osteolysis and can give advice or is the training forum not the right place for this?
 
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