You're making your way downfield, ball tucked safely under your arm, when suddenly you lose your footing, and bam! Your backyard football game leaves you with an All-Pro injury. AC sprains are a tear in the ligament that joins the clavicle -- or collar bone -- to the acromion -- or shoulder blade -- and is marked by pain at the end of the collarbone, especially when raising the arm.
Definition
A fall on an outstretched arm or a blow to the outside of the shoulder can overstretch and tear the acromioclavicular ligament. This leaves the end of the clavicle unstable, and in severe sprains, the clavicle may even tent the skin. The end of the clavicle will be painful to touch, and shoulder pain may be generalized at rest but will increase when trying to raise the affected arm, especially over shoulder height. While most AC sprains are minor, consult your physician to rule out a severe sprain or fracture.
Managing Inflammation
Immediately following a sprain, pain can be managed by wearing a simple sling, regularly applying ice and, in some cases, nonsteroidal anti-inflammatory drugs like ibuprofen. These measures can decrease swelling and inflammation, decreasing your pain and down time. Gentle range of motion exercises like pendulums performed daily will help with stiffness and facilitate recovery. Bending at the waist, using a counter for balance, allow the affected arm to relax and hang down. Rock your hips side to side to gently and passively swing the arm in clockwise and counter-clockwise circles. Perform this exercise several times a day as tolerated.
Rebuilding Strength
When you are able to lift the arm to shoulder height without pain, you can begin gentle strengthening exercises. One great exercise to regain shoulder flexibility is the table slide: Standing in front of a table, palms flat, use a towel to slide forward into shoulder flexion until you feel a comfortable stretch. Another exercise for strengthening is the front raise: Start with your arms at your sides, thumbs up and shoulders back and slowly bring arms up in front to shoulder height. Hold for a count of three and return to start. Prone rows are also helpful in rebuilding strength: Start bent at the waist, elbows bent and palms to your sides. Lower your arms slowly until they're straight and return to start. Repeat these exercises daily for three sets of 10.
Return to Activity
Symptoms of a mild to moderate AC sprain should resolve within one to two weeks, especially with prompt treatment. When you are able to perform the stretches and exercises without pain or soreness, and swelling or bruising are gone, you can gradually return to the activities you enjoy.
References
- MayoClinic.com; Separated Shoulder; February 2011
- "Journal of Athletic Training"; Acromioclavicular Joint Injuries; Gloria M. Beim, M.D.; 2000
- "Orthopedic and Athletic Injury Evaluation Handbook"; Chad Starky, Jeff Ryan; 2003
