Avoid These AC Joint Exercises to Prevent Injury
Are you experiencing pain or discomfort in your shoulder? It could be due to an AC joint injury. The AC joint, or acromioclavicular joint, is located at the top of your shoulder where the collarbone meets the shoulder blade. It is a common site for injury, especially among athletes and those who engage in repetitive overhead activities.
To prevent further damage and promote healing, it is important to avoid certain AC joint exercises that can exacerbate the injury. In this article, we will discuss which exercises to avoid and provide alternative options to help you maintain shoulder health.
Why Should You Avoid Certain AC Joint Exercises?
When you have an AC joint injury, certain movements can put stress on the joint and worsen your symptoms. It is crucial to avoid these exercises to prevent further damage and allow the joint to heal properly. Here are some reasons why you should avoid certain AC joint exercises:
- Increased pain and discomfort
- Aggravation of existing injury
- Delayed healing
- Risk of long-term complications
AC Joint Exercises to Avoid
- Overhead Presses
Overhead presses, such as military presses or shoulder presses, involve lifting weights above your head. These exercises put significant stress on the AC joint and can worsen your symptoms. Avoid using heavy weights or performing these exercises altogether.
- Bench Press
The bench press is a popular exercise for chest and upper body strength. However, it also places strain on the AC joint, especially when using heavy weights. Opt for alternative chest exercises that do not involve pressing heavy weights.
- Pull-Ups
Pull-ups require you to hang from a bar and pull your body weight up. This movement puts stress on the AC joint and can worsen your symptoms. Instead, try alternative back exercises that do not involve hanging or pulling motions.
- Dips
Dips involve lowering your body weight by bending your arms and then pushing back up. This exercise can strain the AC joint, especially if you have an existing injury. Choose alternative tricep exercises that do not put as much stress on the shoulder joint.
- Upright Rows
Upright rows involve lifting a barbell or dumbbells from your waist to your chin, with your elbows pointing out to the sides. This exercise can compress the AC joint and lead to pain and discomfort. Opt for lateral raises or front raises instead.
Alternative Exercises for AC Joint Health
While it is important to avoid certain AC joint exercises, there are alternative exercises that can help maintain shoulder health and strengthen the surrounding muscles. Here are some exercises to consider:
- Shoulder external rotations
- Scapular retractions
- Rotator cuff exercises
- Shoulder stability exercises
These exercises focus on improving shoulder stability, strengthening the rotator cuff muscles, and promoting proper alignment of the shoulder joint. Consult with a healthcare professional or a certified trainer to learn the proper form and technique for these exercises.
Conclusion
Protecting your AC joint is crucial for maintaining shoulder health and preventing further injury. By avoiding certain AC joint exercises and incorporating alternative exercises that promote shoulder stability, you can reduce pain and discomfort, improve function, and prevent long-term complications. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have an existing AC joint injury.
Start protecting your AC joint today with these exercise tips!