Your AC joint, formally known as the acromioclavicular joint, is the point inside your shoulder where shoulder blade contacts your collar bone. When you perform the weightlifting exercise called the bench press, you can place significant pressure on this joint. Over time, bench-press-related pressure on your AC joint can trigger the onset of shoulder arthritis.
AC Joint Arthritis
The bench press requires you to lower and lift weight to and from your chest while lying on your back on a weightlifting bench. When you perform these motions repeatedly over time, you can wear out the cartilage that cushions the AC joint's inner surface. This cartilage lets your joint move smoothly through its range of motion, and when it degenerates, the underlying bone in the joint can grind together and trigger chronic pain and swelling. In some cases, you may also develop abnormal bone growths called bone spurs. When AC arthritis stems from weightlifting, it is sometimes referred to as osteolysis.
Hand Position
The position of your hands on a barbell can substantially influence the pressure your bear on your AC joint during a bench press, according to Dr. Jon Greenfield of the Center for Orthopedic and Sports Excellence. If you place your hands toward the center of the barbell, you will increase the strain on your joint. But if you widen your hand placement, you will lessen AC strain. Be aware that if you place your hands too far apart, you will overload your arms and make the exercise difficult or impossible to perform correctly.
Exercise Modifications
If you already have arthritis in your AC joint, you can ease the strain on your shoulder by modifying your bench press routine. You can achieve this goal by stopping the downward motion of your arms when the barbell is only three-quarters of the way to your chest. You can also choose alternative exercises. For instance, you can strengthen your pectoral muscles with exercises called butterflies, which don't tend to stress your AC joint as much as bench presses. Consult a personal trainer or fitness expert for information on other effective modifications.
Treatment
You can treat the pain and inflammation of AC joint arthritis by resting your injured shoulder and applying ice or another cold source. You can also massage your joint directly with ice cubes. While you can use ice throughout the day, each individual application should last for no more than 20 to 30 minutes. In addition, you can treat AC joint-related pain with over-the-counter nonsteroidal anti-inflammatory medications such as naprosyn or ibuprofen. If these conservative treatment options don't work, your doctor may decide to inject your shoulder with cortisone. In extreme cases, your doctor may also recommend surgical removal of the damaged portions of your AC joint.
Member Comments