Well after a bench session yesterday I started to feel a familiar pain.Its the 3rd time in 5 years Ive injured my AC joint(shoulder).Always on my right side.It usually happens from bench or dips.In the past Ive gone to the doc an opted for an injection(faster) then to take anti-inflammatories for 3 weeks.Problem is,afterwards Im always weaker on that side.I iced it down last night and started Ibuprofen(800mg's).Does anyone know how to rehab this faster?Im going out of town to visit family in NJ at the end of the week,so Im gonna take it easy til I get back.
I would stop doing dips altogether or only do partials. If your form is bad on the bench that could be causing the AC problem too..
The old Nautilus pec deck that was slightly reclined used to bother mine real bad. 3 sets light and the next day I could'nt touch that joint because it would be so sore.
I suggest seeing a good chiroprator, ice, and laying off any fly movements for a little while.
A friend of mine has a similar problem so he does DB presses on the bench to mimic dips. He says he can use lower weight and control the movement better without having his 230 lbs ass hanging on his bad shoulder.
Last edited by BigTallOx; 08-26-2008 at 12:34 PM.
I'll give it a shot.
1. video of George Halbert doing a great shoulder exercises
2. Internal & external rotation exercises
3. Shoulder stretching exercises
4. Supine press
5. Anti-inflammatory rubbing ointment
"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
I had the smae problem a few months ago. I ill tell you what fixed mine. I did shoulder prehab/rebab exercises like lion ox, shoulder rotations and all kinds of rotator stuff with really light weight as both a warmup and cool down. Then I started taking Chrondoitin and fish oil. Then avoided all things that aggravated it and it feels so good after only 2 months of that. The injections actually inhibit natural healing and after several can even damage the joint. Best of luck.