Anybody ever hurt the AC joint in thier shoulder???

[GeoGiant]

I woke up the day after a MMA class & I had mild pain at the end / top of my shoulder. Web MD has my injury listed as an acromioclavicular joint, or AC joint, sprain. I've been doing the ice - ibuprofen thing for the past 2 days and it appears to be getting better.

I'm just trying to get some advice from others who have had this injury.

[white owl]

I would keep doing the ice and ibuprofen for a couple of more days if it does not improve I would see a doctor. If does improve I would do some mild(MILD) stretches of the shoulder area because it will be tight and you do not want to re-injurer your shoulder and take it easy at mma practice to.

[GeoGiant]

I would keep doing the ice and ibuprofen for a couple of more days if it does not improve I would see a doctor. If does improve I would do some mild(MILD) stretches of the shoulder area because it will be tight and you do not want to re-injurer your shoulder and take it easy at mma practice to.

It seems to be getting better (i.e no dislocation or tear) & i have been protecting my shoulder by working with younger students. Everything I read says 5 to 10 days to heal.

I will take your stretching advice - thanks!

I want to start lifting weights again but I'm scared to. I do a lot of snatch n' grab lifts, dead-lifts above my head, bench press, and standing rows. I'm not sure how this injury is affected by these movements.

Any thoughts. I'm sure lifting lighter helps but I hoping someone will know what movements / exercises to stay away from.

[mr_obvious]

Sorry to bump an older thread; I went on hiatus from the forums for a while, but wanted to add something to the knowledge base. So to speak

Anyway, weight training wise.... You could try exercises focusing on maximum resistance using minimal weight. Lateral raises (palms down, arms outstretched, elbows just unlocked) and upright rows, for instance. Physics wise, an outstretched arm presents a lot of mechanical advantage over the Deltoid group. If lifted to just over ground-parallel, the weight won't significantly bear on the shoulder joint, thus mitigating impingement and inflammation injuries. Could also be done with cables, just make sure to watch the angles.

Exercises such as mil-press, upright dumbbell press (handstands, lol) DO bear most of the working weight onto the joint. Might want to dial those exercises down while having issues. Too bad they're indispensable for building big ol' "shoulders like boulders."