Question on recovery and exercising from AC (Shoulder ) Sprain

[Joel S]

It is 2 weeks since my fall on my bike . I believe it is a grade 1, no separation sprain with is good. I have tried the exercises given to me by the doc but they seem to add to my discomfort. Wondering for those that have had an injury like this if you started the PT exercised right away or waited, and how long. I did screw up twice by lifting a bag of lawn care product and also refilling my dog's food container (but that was mostly supported by my good arm). I know to not do this again.

Thank you

Joel

[Corwin Zechar]

Hi Joel -

I suffered a separated AC joint last year when I was assaulted in a hit-and-run. Like you, I fell from my bike. My orthopedist also described my injury as grade 1. I did not see an orthopedist until three weeks after the injury. The orthopedist recommended I start exercising immediately. He also recommended PT. I asked if anyone does without PT. The orthopedist told me some do PT, some don't.

I tried to get an appointment with a highly regarded physical therapist we have used for my wife and daughter in the past. They refused my health insurance. So I resolved to do it alone. Given that I have spent more than 55 years doing serious weight training, there was little risk in this for me. I researched exercises recommended for AC joint separation. And I started off light. Admittedly, I started working the shoulder three weeks after the injury. The orthopedist cautioned me against doing anything requiring me to push up (think military/shoulder press) until things were well healed.

I found that keeping the arm on the injured side in a sling helped me avoid picking up stuff with that arm.

Hope you have a speedy recovery!

Regards,

Corwin

[JRS11]

Corwin, thank you. I was lucky in that they did not detect any separation. I am 2 1/2 weeks out now, when I do the isometric exercises I do have a low level of pain. I have not used the Thera-bands yet. I chose not to go to physical therapy as they gave me the exercises and you have motivated me to do them more often, I have been one day on and one day off. I am using my bike in the basement to spin, it is on rollers with a fork mount, the bike I took the fall on was not damaged and is waiting quietly for me in the sunroom. 

I saw a second orthopedic doc as I had a follow up appointment after a knee injection, he does shoulders as well. He was concerned with the rotator cuff but said if I did not feel better then we could do and MRI, but I think that will not be necessary, I am 73 approaching 74 and I really want to continue biking. I ride slow and easy these days and have my bikes set up with Choco bars which I like better than the Albatross bars they replaced. 

What was your healing time frame when you could ride again? The main thing they told me was not to put any pressure on the shoulder, so no riding but she was fine with spinning. My other doc just told me to listen to my body, which is always the best way to know if I am pushing it. I was very lucky because I have a minimum of meat on my bones and  falling on grass, even though hard was very lucky. Like a fool I completed my ride (which the second doc asked me and said that was good). My injury above my opposite ankle is coming along. I fell last year also on my Hillbourne and hurt the ribs of the other side, same type of accident but on a bike path and on black top. It was very similar as my tire hit a raised area before you cross a street,  I did hit the side of my head and my ribs and was off the bike for some weeks. Since that fall I've been wearing helmet again, after many years of just a cap. These 2 events tell me that I need to be very cognizant of curbs. 

Thanks again for your input..

Joel

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[Corwin Zechar]

Hi Joel -

Sounds great. If you are having any pain at all, I would not exercise the arm and/or shoulder. I got a ride home shortly after I was injured. I did drive to the ER, and we went on a road trip the next day - but I did not use my arm or shoulder for several weeks; actually after I saw the orthopedist.

One thing I should mention is that I did not wait to start exercising. In my opinion, exercise is the most important part of staying healthy.

Instead of riding, I walked on a treadmill for an hour at a time.

I started riding again at six weeks.

Given that you subjected your arm and/or shoulder to further stress, I would hold off exercising that arm and/or shoulder until it feels better.

I also broke one or more ribs. But that seemed to heal after about a week or so. I am several years younger than you (65 at the time of the injury), so I may heal a little bit faster.

I recommend plenty of rest, lots of water, good food and lots of low impact aerobic exercise - not on the bike.

If you want, feel free to respond directly to me. We can exchange as much info as you want and/or you can call me if necessary.

Regards,

Corwin