AC Separation Physical Therapy, Exercises and Recovery

I separated my shoulder in a mountain bike crash 2 weeks ago. I was lucky. X-rays and an MRI revealed severed acromioclavicular and coracoclavicular ligaments (Grade 3). I'm lucky because the MRI showed no damage requiring surgery for my labrum or rotator cuff. In cases like mine, most will heal faster without surgery. If they needed to repair the shoulder, then they would have also repaired the clavicle separation.

These are some of the physical therapy movements my trainer recommends I do 4 times a week as well as 1 or 2 sessions a week at their facility. The purpose is to strengthen the supporting muscles and maintain flexibility and full range of motion.

Music by Silent Partner courtesy of the free YouTube Music Library

#acseparation #physicaltherapy #mtblife

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[simplyfishing]

This is the best AC joint rehab video I've seen. Simple, no nonsense.

[nofantasyman]

I've had a/c separation in both shoulders including surgery 50 years ago. This has been very helpful. I really appreciate your "no hype" style.

[Edward-rgmh]

I was coasting in neutral on my motorcycle going less than ten mph. I made a turn on grass to put my bike away and the front tire washed out. My dual sport motorcycle is top heavy, and I got thrown to the ground hard. Ended up with "Displaced Acromion Fracture" and "Grade 3 & 4 AC Joint Separation" of the left shoulder. My clavicle sticks up, but I'm able to suck it back in. My first priority was to heal the fractured acromion, which I think is complete now. Get my x-ray in 4 weeks. I've been doing light exercises, but will get some rubber bands tomorrow. I had full range of motion with minimal pain from the date of the accident, yet my clavicle sticks up with sn obvious injured ac Joint. I'm starting to gain my strength back and I've stopped the taping after one month. Thanks for these very helpful videos. So many of us out there, and your videos answered a lot of my questions - thank you.

[Hamza-njiy]

Thank you for sharing your experience you're such a nice person mr
Wish you a healthy life ahead.

[mariusa.]

hurts to watch! I'm in week 3, already doing elastic bands exercises but wouldn't dream of doing pushups yet! Well done.

[martindownward]

Thanks for making these videos.
Brilliant.
I just crashed off my mountain bike on Sunday. Heavy onto the right shoulder.
I'm in the UK. 58 male, working in construction..!
With no massive pain, but a very unusual looking collar bone I took myself to Hospital Emergency department.
X-ray shows AC separation.
Sent me home in a sling.
Yet to see the Orthopedic team.
It looks like a grade 3, but with little to no pain a think it could be graded 2. Fingers crossed.
I did go down hard..
I love biking, hiking, and weight lifting. I'm asking if you could do a "chin up" after your recovery..?
Wishing you all the best
Many thanks
Martin Downward.
Still do youthful sports at 58..
Uk

[jimjim]

Great vid - thank you. I’m 71 years “young” and am very active - golf ... mtb ... squash/racquetball ... and lots of weight training (nothing heavy just lots of sets with lots of reps). After a particularly intense shoulder and chest workout I noticed a bump, the next morning, on my right shoulder. There was no pain and no loss of mobility in the shoulder - just this mysterious and clearly visible bump. After lots of research I self-diagnosed this as a grade 3 AC joint separation. I continue to do weights, golf, and ride my bike (squash courts are not yet open due to Covid) with no pain or other effects; however, I do think that the height of the bump has slightly increased which of course is not a good sign I am assuming. I’ve been waiting to see my doctor (damn virus slows everything down) to get a referral on to the professionals. In the meantime I’ll change my shoulder workout significantly and incorporate the exercises that you have demonstrated. Thanks again.

[mg]

Good video. I'm a little over a month into my type III AC separation injury since the bike crash. Purchased stretch bands and will definitely incorporate your exercises into the mix. My shoulder gets fatigued as the day goes on. Then my neck and upper back start to ache. Patience. I'll keep at it. This visit helps. Thank you.

[mjarzemb]

Thanks for posting the exercises, I can put a t-shirt on today without grimacing so time to start some PT. Stay safe out there.

[hoppy]

I still can see the deformation (separation) when I bring my arm across my body or if I do a bench press motion. Otherwise it almost look the same as the other side when my arms are at my side. I was actually able to train jiu jitsu after about 5 weeks. It's been 5 plus months now and it has gotten stronger since week 5. However, it still feels weak or a bit compromised when I do push ups though. I also can feel a little crunchiness in the area where the joint is when I lift my arm up and down as well. Just moving my arms in a bench press motion causes more of a separation but doesn't hurt. I didn't really do much therapy for it. I can do kettlebell swings and cleans/shoulder presses with dumbbells and medium weight. I can also do wall handstands with no issues. Push ups and bench press I am still skeptical of doing just because it causes that joint to open up and it feels weak when doing that kind of lifting. Will the deformation improve over time?

[alexacosta]

I’ve had a chronic ac joint separation. Didn’t even know until a couple weeks ago. Luckily nothing was fully torn, Spent 4 years like that. This video has been a huge help

[jimmytheclean]

Just what I was looking for, same injury! Cheers mate great info and advice!

[grahamduval]

Separated my shoulder yesterday on my mountain bike! Hurts like heck. But these excersises should help me for recovering fine. !

[Jason_Music]

I've been told to start physical therapy but not until 3 weeks time after the injury. I guess the pain decrease a lot in the span of 2 weeks for you to be able to do this. Great video

[JimmyB]

Great demonstrations! I’ve done a lot of these exercises for my neck problems. PT sucks, but it does work!
Glad to see your recovery is going well. Praying for you!

[blainebowe]

Thanks a lot for the videos. I am like you, refuse to grow up😆 50 year old dad and just slammed hard at the Sun Peaks Bike park 4 days ago while downhill riding. AC separation. Not sure which Grade. I don’t think it is a full tear. Anyway, I will be doing these exercises and working on getting back out there! Cheers

[jakesandoval]

Thank you for this demonstration 🙏🏼
I separated my shoulder a few years ago and it still feels loosey goosey now. I’ve only tried the exercise with the towel, that was recommended from physical therapy, but they also said to stop doing pull ups which are my favorite exercise or any exercise overhead. I just wish I had the same strength to do them like before, but I’m not sure if they’re safe to do now even after strengthening/rehab, since I’ve separated it again prior to that time.

[jonsalvador]

Thanks for sharing your experience. Crashed on my MTB 4 days ago and still very sore. According to the Dr. it is a grade II injury. Went to physio yesterday and they prescribed a couple of basic exercises and to try to be out the the sling every now and then to keep mobility. However I cant lift my arm forward or to the side more than 20 degrees. Will carry on with the basic exercises and see how I am doing in a week or so. cheers.

[jorgegrau]

I have a grade 2. The odd thing is that it hurt pretty bad when it happened, but a few minutes later I was oblivious to it. It quickly healed on its own accord apparently. There is a small bump about 1/4 inch. It happened back in Oct. and in November I thought it was a tendon or whatever until MD in Feb 2020. Clinic X-Ray confirm sprain There is a residual pain that is not arthritis. I have done lots of weights and bands and stretching, but now that I know what I have maybe the residual pain can be reduced. Dips and pullups tax the arm and shoulder, but incline bench and shoulder presses are no problem. If it were not for this virus, I would be going to the ortho just to make sure there is no other problems. The shoulder is a tricky joint and it fooled me for 5 months as to what I had. But the bump is solid evidence.

[BritAcrossThePond]

Great video, also recovering from a grade 3 AC separation from mtb crash