AC Joint Injuries: Weightlifting Exercises to Avoid

Often referred to as a separated shoulder, this injury doesn't actually affect the shoulder joint. It is the acromioclavicular (AC) joint between your collarbone and shoulder blade.

The AC joint is held in place by strong ligaments and is important for a stable shoulder. If these ligaments become damaged, movement of your shoulder will be limited as you heal.

Being aware of exercises to avoid can help prevent your AC joint injury from worsening.

Recognizing an AC Joint Injury

AC joint injuries are caused by trauma to the outside of your shoulder, according to Cleveland Clinic. This can happen due to car accidents, falls, and sports injuries that involve landing on your shoulder.

The AC joint can also become injured over time through wear and tear. According to Mayo Clinic Sports Medicine, this is common in weightlifters and people who regularly perform manual labor.

Symptoms of an AC joint injury include:

• Pain at the top of your shoulder
• Shoulder swelling and tenderness
• A bump at the top of your shoulder where it meets the collarbone
• Shoulder tightness and loss of motion

Exercises to Avoid With an AC Joint Injury

If you have an AC joint injury, range of motion and strengthening exercises are important for rehabilitation. However, you will most likely need to limit these exercises to prevent further injury while your shoulder is healing.

According to a review in the Open Access Journal of Sports Medicine, exercises that use a full range of motion may be painful and can make your symptoms worse. Instead, focus on finding your "pain-free" range.

For example, when performing push-ups, you may need to lower only half way or do seated push-ups to limit stress on your joint. Similarly, when bench pressing, stop several inches above your chest instead of lowering the bar all the way down.

Weightlifting exercises that involve lowering or pulling down a bar behind your neck can also put stress on your AC joint as you reach for the starting position. These include lat pull-downs and shoulder presses.

Exercising With an AC Joint Injury

Closed-chain exercises minimize stress on your AC joint by keeping your arm in a fixed position, according to the American Council on Exercise. They help recruit more muscles to support your joint and remove the weight of your arm.

Push-ups and pull-ups are examples of closed-chain exercises that involve your AC joint.