Bench Pressing after AC Joint Injury

[pinfante]

I believe i have a mild AC Joint injury. I hurt it benching about a week ago. At first my whole shoulder area and upper back in the shoulder area hurt kind of like how a bruise feels. now 8 days later i feel clicking right where the AC Joint is. Not much pain it just kinda feels weak and kinda gross. Although if i reached across my body to touch my other coller bone i get a sharp pain. I am asumming that if it was serious i would be in constant pain.


Any way was wondering how long i should wait before doing chest and shoulders again? and can i just jump right back into my normal workouts once I get better or do i have to ease in for a week or so?

Basically I am looking for any info I can get on this... Once this heals is everything back to 100%??? Is the recovery time like a week or 2 or a month ect...

Has this happened to anyone else?


Also it doesent seem to hurt when I do Bi's and Tri's as long i keep a good form. Can I conintue those workouts?
Thanks

[pinfante]

bump....

someone has got to have some information on this

[rspowers]

Sounds like you have AC Joint - Osteolysis. Check out the other threads on it. You need to get an xray for diagnoses. Its basically wear and tear arthritis from doing too heavy bench press. You have the classic signs of it. I wouldnt do any pressing movements until you see a doc.

[alexb650]

same thing happened to me a few years ago. i woke up and my shoulder felt a little sore, but i decided to hit the gym anyways since it was a week before 4th of july...well, i started to bench and on my 3rd or 4th rep, my shoulder popped and put me out of the gym for three months. my advice, get some rest for as long as it takes so you don't end up like me and out of commission for three months.

[pinfante]

same thing happened to me a few years ago. i woke up and my shoulder felt a little sore, but i decided to hit the gym anyways since it was a week before 4th of july...well, i started to bench and on my 3rd or 4th rep, my shoulder popped and put me out of the gym for three months. my advice, get some rest for as long as it takes so you don't end up like me and out of commission for three months.

but your saying in time i will be able to do normal bench press again, like this never happened?

[alexb650]

but your saying in time i will be able to do normal bench press again, like this never happened?


i can't really say, cuz i'm not a doctor. BUT, if you haven't damaged it that badly yet, you'll probably have a faster recovery time than i did and also less long term pain than i have. honestly, i barely ever notice the injury anymore. only certain exercises will feel awkward, but no pain. what i will say, is that after i injured mine, i really wished i had taken a week off instead of being forced into a 3 month recovery period. give it as much time as it needs and then start up slow. stay away from chest and shoulders for now, especially bench and delt raises.

[pinfante]

i can't really say, cuz i'm not a doctor. BUT, if you haven't damaged it that badly yet, you'll probably have a faster recovery time than i did and also less long term pain than i have. honestly, i barely ever notice the injury anymore. only certain exercises will feel awkward, but no pain. what i will say, is that after i injured mine, i really wished i had taken a week off instead of being forced into a 3 month recovery period. give it as much time as it needs and then start up slow. stay away from chest and shoulders for now, especially bench and delt raises.

where you still doing bi's and tri's becaus ethat dont seem to hurt me if i stay in good form...

once you did start working chest and shoulders how long did you wait until you went full force?... thanks

[alexb650]

where you still doing bi's and tri's becaus ethat dont seem to hurt me if i stay in good form...

once you did start working chest and shoulders how long did you wait until you went full force?... thanks

I was able to, but I just took the time off to heal. In fact, the doc. had given me a shot of cortizone which allowed me to work out full force, but as soon as it wore off (about 3 weeks later), it was aching again and that's when i decided to rest.

when i started up again, i used dumbbells only because they allowed me to move around "tight" spots in my shoulder. and, i started lifting really light on chest and shoulders...and i mean light. took about two months after i started up again and i was back where i left off.

[alexb650]

forgot to add a couple things:

if you're not already taking glucosamin chondroitin, start doing so. and also, when you start feeling better, purchase an elastic band and do shoulder exercises with that. delt raises, mainly. also, i used to drop the barbell all the way down till it hit my chest. after my injury i did a lot of reading, and no longer do chest press exercises like that. i only go down till my arm is parallel with the floor, which is about 2 inches off my chest. well, good luck man, i know it sucks especially with summer around the corner.

[wildhockeyaa]

forgot to add a couple things:

if you're not already taking glucosamin chondroitin, start doing so. and also, when you start feeling better, purchase an elastic band and do shoulder exercises with that. delt raises, mainly. also, i used to drop the barbell all the way down till it hit my chest. after my injury i did a lot of reading, and no longer do chest press exercises like that. i only go down till my arm is parallel with the floor, which is about 2 inches off my chest. well, good luck man, i know it sucks especially with summer around the corner.

x2.

[pinfante]

forgot to add a couple things:

if you're not already taking glucosamin chondroitin, start doing so. and also, when you start feeling better, purchase an elastic band and do shoulder exercises with that. delt raises, mainly. also, i used to drop the barbell all the way down till it hit my chest. after my injury i did a lot of reading, and no longer do chest press exercises like that. i only go down till my arm is parallel with the floor, which is about 2 inches off my chest. well, good luck man, i know it sucks especially with summer around the corner.

is it safe to say that you feel like the injury never happened?

thanks for all the advice

[Warrior18]

forgot to add a couple things:

if you're not already taking glucosamin chondroitin, start doing so. and also, when you start feeling better, purchase an elastic band and do shoulder exercises with that. delt raises, mainly. also, i used to drop the barbell all the way down till it hit my chest. after my injury i did a lot of reading, and no longer do chest press exercises like that. i only go down till my arm is parallel with the floor, which is about 2 inches off my chest. well, good luck man, i know it sucks especially with summer around the corner.

x3 reps

[pinfante]

this is so damn frustrating.... i cant wait to bench again, its been 9 days hopefully like 2-3 weeks more and i can get back into it.... today it really hasnt been popping

[BoDanger]

Take your time getting back into it

When you start back up only bring the bar so that your elbow is at 90 degrees.

Get a spot for the lift off
The lift off puts the most strain on the AC

After it recovers start doing light shoulder raises to help strenghten everything that holds your clavical to your shoulder

[pinfante]

Take your time getting back into it

When you start back up only bring the bar so that your elbow is at 90 degrees.

Get a spot for the lift off
The lift off puts the most strain on the AC

After it recovers start doing light shoulder raises to help strenghten everything that holds your clavical to your shoulder

what kind of shoulder raises? front or side?...

[alexb650]

what kind of shoulder raises? front or side?...

mostly front, but do (side) delt lat raises as well...all in really LIGHT weight or with an elastic band. but, do what feels best. if you have any discomfort whatsoever when using light weights or elastic bands, then you should go to a lighter weight, or if need be, stop and continue resting.