Have you recently fallen on your shoulder, have pain in the front of your shoulder, or have been recently diagnosed with an AC (acromioclavicular) joint sprain? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From mobilization exercises, stretches, friction massages, isometric exercises, and band pull-aparts, the guide below will assist you through every step of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves, for an evaluation. AC (acromioclavicular) joint sprains occur in the shoulder when you have a forceful mechanism that pushes your shoulder towards your body like falling on it. There are different grades to an AC joint sprain but with a minor sprain, rehab or physical therapy can heal the sprain. Below is the at-home rehab program for AC joint sprains.
Step 1: Mobilization: Pendulum Exercises
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Relax your arm, rock your body back and forth in a split stance for 2 x 45”
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Do the same thing but face the table/chair, slightly bend at the waist, square your body to the table/chair, and do arm swings clockwise and counterclockwise. Completely relaxed arm 2 x 45”
Step 2: Stretching
- Front shoulder stretch: Place one forearm on a fixed point such as a doorframe or corner of a wall and gently turn away from it to stretch the front of the shoulder. Hold the position for 10 to 20 seconds and repeat 3 times. You should feel a gentle stretch in the front of the shoulder but no pain
- Internal Rotation/External Rotation: Lay on your back with your elbow at a 90-degree angle (as shown in the picture). Have someone help you by pressing your hand in each direction until a stretch is felt. Make sure your shoulder doesn’t come up. Hold for 3 sets of 15”
Step 3: Friction Massage
- Take two fingers and rub the AC Joint above and below on bare skin for 2 minutes.
Step 4: Isometric Exercises
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External rotation: have your arm next to your body, bend to a 90-degree angle at your elbow and push your hand (back of hand) against a fixed object. Push to a 6 or 7 out of 10. Hold for 15” for 3 sets.
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Internal rotation: same position as external rotation but you’re pushing towards your palm against a fixed object. Hold for 15” for 3 sets
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Extension: arm straight next to your body and slightly backward. Make a fist and press the back of your fist against a wall. Hold for 15” for 3 sets
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Flexion: arm straight next to your body and slightly forward. Make a fist, face a wall, and press the front of your fist against the wall. Hold for 15” for 3 sets
Step 5: Band Pull-Aparts
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Bring both arms to a 90-degree angle at your elbows. Grab the band with both hands and slowly pull the band apart. Keep elbows tucked in. Repeat for 3×15.
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
