AC Ligament Strain / Tear

[Highroller1972]

Hello All! This is my first post with Elite Fitness, and I am sure it won't be my last! I am a 35 year old male who works out 4 to 5 days a week, I bike to work everyday, weather permitting (I have put on about 350 miles since May) and I have lost about 13 pounds and have seen great results in the last 6 months. My question has to do with an injury I sustained about 3 weeks ago. I was doing some shoulder presses on the Smith machine and I went down a little too far with the barbell and over stretched my right shoulder. The pain wasn't immediate but I definitely felt it the next morning. It wasn't overbearing so I thought that I just needed to stretch a little more before lifting. Well, I went to the doctor about 8 days ago and he told me that I have a Type 1 sprain of the AC ligament. I was given Lodine, a nonsteroidal anti-inflammatory drug, and have been taking 2 pills daily. I was told not to do any lifting over my head for at least 10 days, limiting my movement in the gym to bicep curls and my lower legs. I have followed his directions to the "T" but still feel quite a bit of shoulder pain. Has anybody gone through this type of sprain? I know it is not a tear, which I am extremely happy about. But I don't want to waste 3 or 4 weeks doing nothing! I know I need to let my shoulder heal, but how will I know when it is ok to go back and lift like I was before? Will this be tender for some time? Thanks for taking the time to read this!

 

[YZ250]

Just my .02.

I would listen to the doctor and do not lift at the gym. Your muscles have memory and will return were they were when you start up again. If I were you I would just do cardio and leg lifts and stay away from any type of arm lifting to agrivate the area just because you don't feel pain when doing any arm lifting does not mean that you are doing good for your arms.. If that makes any cents.

Let your body heal 100% then start up slowly lifting light weights high reps then ramp it up slowly and see how your shoulders feel after ramping up the weights.

Bottom line is if you lift with your injury and make it worse you are starting all over again..

Hope this helps some.

 

[Highroller1972]

The last few days I have done a few exercises with the biceps and triceps but after reading your post and doing some other research, I think I will keep away from the weights, do my cardio, and work my abs until I can wash my clothes on them. Thanks for you reply. I will keep you updated as time goes by.

 

[beerdrinker]

Are you pressing behind your head? A lot of people get an injury doing that. Keep it in front.

Also, if you can do these outside the smith machine it would probably be better. You would get a more natural range of motion with a free bar.

 

[Highroller1972]

It has been quite some time since I did any presses behind my head. From what I am hearing, the Smith Machine is nothing but trouble! Why is that? Right now I live in an apartment complex and I am using their weight facility. It is a brand new facility with free weights, the Smith Machine, Elliptical machines treadmills amongst other machines. So the reason I am using the Smith Machine is because it is the only machine I can use for bench, shrugs, and so forth. I plan on joining Gold's Gym in the next couple of months because I am in the process of building a house and won't be here much longer. I would like to continue using the Smith Machine (when my shoulder gets better) but if it would be better using a free bar because it is a more natural range of motion, I will have to wait until I join Gold's Gym. Thanks for your input.