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notetcetera
 
Separated AC Joint: Physical Therapy Stretches?

Last month I separated my AC joint (Got jumped) and went to an orthopedic specialist who told me I have a stage 2 separation (There is a lump at the top of my shoulder) and referred me to a physical therapist.
However, no one takes my insurance, leaving me wondering what exercises would be recommended to increase the range of motion of my rotator cuff/shoulder back to where it should be.

The physical therapist said my ROM wasn't super bad, but I'm still experiencing quite a bit of pain, especially if I don't take tylenol.


ALSO, I'm curious to know if the lump in my shoulder will ever go down, and if so, how long does it take generally?


Thanks.
Old 06-20-2011, 11:12 PM notetcetera is offline  
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mainbrotha
 
External rotations and shoulder dislocations are your friend. Google them.
Old 06-21-2011, 03:59 PM mainbrotha is offline  
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Fothermucker
 
I have the same thing. My chiropractor recommended buying one of those stretchy exercise tubes. I've been using it for a couple weeks and it feels like there's some progress although I still have days where it's painful.
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Old 06-21-2011, 04:14 PM Fothermucker is offline  
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mainbrotha
 
Are you talking about a foam roller? I'd imagine you're not, because they're not stretchy...but I'd be interested to see if they had a means of rehab for shoulders with those things, too.
Old 06-21-2011, 08:52 PM mainbrotha is offline  
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notetcetera
 
Quote:
Originally Posted by Fothermucker View Post
I have the same thing. My chiropractor recommended buying one of those stretchy exercise tubes. I've been using it for a couple weeks and it feels like there's some progress although I still have days where it's painful.

Do you have a link?

Quote:
Originally Posted by mainbrotha View Post
External rotations and shoulder dislocations are your friend. Google them.

I'll have to pick up a stretchyband to do those shoulder dislocations. Thanks for the advice tho.
Old 06-23-2011, 02:48 PM notetcetera is offline  
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mainbrotha
 
Actually, the stretchy band is a good idea, but even just a long wooden stick/pole will work. Start off really wide. Wider than snatch grip if you need to. Work your way in as you get more flexible.
Old 06-23-2011, 03:02 PM mainbrotha is offline  
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fapling
 
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you can do dislocations with a towel also, or a bedsheet - i've used both
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Old 06-23-2011, 03:30 PM fapling is offline  
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vinnie
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Physios are good. Horrible medical systems... not so good.

I have a mildly torn one again at the moment. Pretty much self managed under physio supervision up to this point. Stretches in every direction, kept up the usual weights routine in all the still functioning planes of movement. At least went through the motions with no weight in the non-functioning movement planes. Good times had by all. Plateaued now and getting a cortisone injection, but range of movement and flexibility are back to pre-injury at least.

Most stretching is either just with my arms, or with a towel for some of the rearwards stuff. Should be plenty on google about it. Warm up first, then go for it. It is a pain in the arse joint injure, this is twice on the left and once on the right... at least I can manage it now though. Good luck.
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Old 10-20-2011, 11:43 PM vinnie is offline  
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