AC joint issues

[Rodja]

yeah, after my AC joint seperations I have never been able to bb press on bench...only db's for me!

I've switched to BB Incline and haven't had nearly the same pain or issues stemming from pressing. Part of the problem with BB presses is that the AC/GH joints are usually no longer parallel and adjustments need to be made to technique.

[AntonG42O]

thanks everyone, im taking up to 20g of fish oil a day already so thats taken care of. i noticed its definitely the barbell benching thats applying all that pressure to the joint. sometimes weighed dips will do the same thing. ill focus on my technique and take it easy with benching for awhile.

[specmike]

thanks everyone, im taking up to 20g of fish oil a day already so thats taken care of. i noticed its definitely the barbell benching thats applying all that pressure to the joint. sometimes weighed dips will do the same thing. ill focus on my technique and take it easy with benching for awhile.

I had an ortho surgeon tell me to pop one 200mg Advil/ibuprophen, 5 times spaced evenly thru the day for 7 days. During that same week, if it hurts, don't do it. Give your body and the NSAID anti inflammatory some time to do its job for a week and see what happens. He was a gym buddy and told me that would be his advice if I came into the office.

[AntonG42O]

I had an ortho surgeon tell me to pop one 200mg Advil/ibuprophen, 5 times spaced evenly thru the day for 7 days. During that same week, if it hurts, don't do it. Give your body and the NSAID anti inflammatory some time to do its job for a week and see what happens. He was a gym buddy and told me that would be his advice if I came into the office.

thanks yeah i noticed that ibuprofen really helps to soothe the inflammation. im gonna apply all this advice starting this week.

[bezoe]

I had an ortho surgeon tell me to pop one 200mg Advil/ibuprophen, 5 times spaced evenly thru the day for 7 days. During that same week, if it hurts, don't do it. Give your body and the NSAID anti inflammatory some time to do its job for a week and see what happens. He was a gym buddy and told me that would be his advice if I came into the office.

Thats good to alleviate symptoms but you also wanna directly address the underlying issue

[AntonG42O]

this week im gonna do DB bench with palms facing each other. my friend runs a gym and they got a bar that has grips that allow you to do that, and he swears that it alleviates all shoulder pain.

[Rodja]

I somehow forgot to mention some vital things:
Pre-Hab with internal/external rotations (use a band or cables)
Infraspinatus Raises
ICE

http://stronglifts.com/how-to-deal-w...infraspinatus/

[Silversupra81]

Are your shoulder internally rotated?

exactly, internal rotation through overtraining bench often leads to muscle inbalances. Take a look at the next guy at your gym with a strong bench. My bet is his thumbs are almost pointing to his hips when he walks. Putting it simply, your front is strong-your back is weak.. Train what you suck at. Inverse rows to start with, to bring your shoulders back where they're suppose to be.

[Tad50]

These warm up exercises has done wonders for preventing shoulder problems as well as AC joint issues. Also, go to youtube and look up "scapula stabilization". That really helps with the AC joint.

YouTube - DeFrancosGym.com - Joe DeFranco's Upper body warm-up routine

[AntonG42O]

ive also started doing YTLWI raises to strengthen my upper back and traps to take some pressure off my AC joints

[biggfoot70]

I would advise seeing a Dr or physical therapist. I had the same problem back in 2006 and ended up having surgery and after almost 5 years im just really getting my strength back and will never have full range of motion again. If your susceptible to impingement then the more you work out the more damage you will do.

[bezoe]

I would advise seeing a Dr or physical therapist. I had the same problem back in 2006 and ended up having surgery and after almost 5 years im just really getting my strength back and will never have full range of motion again. If your susceptible to impingement then the more you work out the more damage you will do.

If his funds or insurance permit him too. Problem is, alot of people dont have good health coverage or any at all (been a national issue for awhile I know), and pain is something people live with and dont seek professional advice for until they cant brush their teeth anymore. But yes, it would be wise to get a professional opinion, maybe more than one, and preferably a PT over a GP.

[AntonG42O]

you know guys, ive been doing YTLWI raises when i get a chance and staying away from Barbell bench and so far pain free. 90% of my workouts are BJJ/wrestling so theres not a whole lot of weight lifting to further aggravate the joint. so i guess strengthening the scapia (sp) does pull the shoulders back and relieves the tension.

[sizematters10]

you know guys, ive been doing YTLWI raises when i get a chance and staying away from Barbell bench and so far pain free. 90% of my workouts are BJJ/wrestling so theres not a whole lot of weight lifting to further aggravate the joint. so i guess strengthening the scapia (sp) does pull the shoulders back and relieves the tension.

is there a link to explain how to strengthen the scapia. and good to hear on the improvement! i also think im going to start with those warm up exercises a previous poster gave a link too.

[AntonG42O]

is there a link to explain how to strengthen the scapia. and good to hear on the improvement! i also think im going to start with those warm up exercises a previous poster gave a link too.

i havent looked for anything about it online, just what i was told. what i understand is that working your traps as well as rear delt exercises and YTLWI will help.

[bezoe]

The scapula is a bone that makes up part of the shoulder complex and can be stabalized by strengthening the muscles around it, the serratus anterior primarily:

[sizematters10]

ok im getting the gist of it, but that exercise in sets of 8? really doesnt seem lke enough to develop that muscle area. but i could be wrong i will start throwing them in on my back day. know of any other good ones specifically for that?

[bezoe]

thats the primary action of that particular muscle. You could do the same motion standing with cables or bands.

Upper back exercises for the rhomboids and traps will perhaps add to dynamic stabalization of that joint (the scapulothoracic joint).

[Rodja]