AC joint recovery

[therealscottmccallum]

Hi guys,

I'm after some feedback on recovery time from anyone who has suffered a shoulder AC separation.

I sustained a grade 4 separation on 9th March. I decided not to have surgery and attempt a recovery through physiotherapy.

Generally, progress has been good but I'm now in a position where I feel that it's not going to improve further and I'm concerned that my recovery has stalled, or worse..... is "complete".

The only movements that give me trouble are pressing/chest movements (bench, press-ups, flys etc).

As a baseline example: I used to bench 100kg for 8, 120kg for 1, dumbbell press 45s for reps etc. I weigh 82kg so I was reasonably strong.

Now I'm struggling to push a 100kg bench for 1 rep. The weight is not so much of a problem as soreness.

Does anyone care to share a similar experience and/or provide advice?

Thanks people.

[drizzt]

I did mine a while ago (10ish years - when I was in highschool), and it took probably 6 months to come completely right; to the point I didn't notice the injury anymore.

If you did it in March, I wouldn't panic just yet... but I also probably wouldn't be trying to go heavy on bench if it hasn't fully recovered? I was instructed at the time to limit all weight training that went through the arm to light/rehab style.

Not a lot of help from me, but my 2 cents would be to back off the training involving that arm/shoulder, and cut your losses in terms of strength for now in order to recover faster.

[I Declare War]

Good advice from drizzt there.

I did mine about 2 years ago, and it gave me problems for about 1 year on and off because I never let it heal properly. Just cycle away from bench and whatever aggravates it and come back to those exercises cautiously in a few months. If it's still sore, lay off more.

Mine is back to 100% and I can bench like a bastard again.