Acromioclavicular joint sprain

Explanation of Diagnosis

An acromioclavicular joint sprain is an injury to the small joint at the top of your shoulder where the collarbone meets the highest part of your shoulder blade (the AC joint). It often happens after a fall onto the point of the shoulder, a direct blow, or a sudden force that pulls the shoulder out of position. Common symptoms include pain on the top of the shoulder, tenderness when pressing on the AC joint, discomfort with arm movement, and sometimes swelling or a visible “bump.” Many cases improve with conservative care, but pain that worsens or doesn’t improve should be reassessed.

Specific Work Modifications

• Avoid lifting anything heavy with the arm on the injured side, especially overhead.
• Limit repetitive reaching out to the side or above shoulder height; move your body instead of “reaching.”
• Use the less painful arm for carrying, pushing, and pulling tasks when possible.
• Take micro-breaks every 20 to 30 minutes to gently reset your posture and reduce stress on the AC joint.
• If your job involves carrying tools or a bag, switch to a backpack or carry with both hands to reduce shoulder load.
• Consider using a supportive sling or shoulder strap briefly for comfort during short tasks, only if it reduces pain and you can still move safely.

Specific Activity Modifications

• Avoid contact sports and activities with a fall risk until pain and function are clearly improving.
• Skip push-ups, dips, bench pressing, heavy overhead pressing, and any movement that makes the AC joint pain spike.
• Temporarily avoid throwing, serving, or overhead racket/swing motions; practice with smaller ranges only if pain stays mild.
• Limit swimming and overhead drills; use breaststroke or gentle kick-only training if swimming worsens the top-of-shoulder pain.
• Reduce hiking or work that requires carrying one-sided loads; distribute weight evenly and keep loads light.
• Choose lower-impact workouts first (walking, stationary cycling, gentle core work) until shoulder movements are comfortable.

Recommended Supplements

• Omega-3 (fish oil) 1 to 2 grams daily with meals may help support the normal inflammatory response in soft-tissue healing.
• Vitamin D3 1,000 to 2,000 IU daily may support bone and musculoskeletal health, especially if you’re low (best to confirm with a clinician).
• Curcumin 500 to 1,000 mg daily with food may help with pain and inflammation in some people; avoid or ask first if you take blood thinners.
• Collagen peptides 10 grams daily may support tendon/ligament and connective-tissue nutrition as part of an overall rehab routine.

Recommended Nutrition and Hydration

Diet Recommendations

• Prioritize protein with each meal (eggs, fish, poultry, tofu/beans, yogurt) to support tissue repair.
• Eat a variety of colorful fruits and vegetables daily to supply antioxidants that support recovery.
• Include omega-3-rich foods (salmon, sardines, chia, flax) or other heart-healthy fats in your meals.
• Keep added sugars and heavily processed foods to a minimum, since they can worsen overall inflammation for some people.
• Avoid heavy alcohol use while you’re healing, as it can impair recovery.

Hydration Tips

• Drink enough water so your urine is typically light yellow, especially if you’re more active or sweating.
• Pair fluids with meals and consider an electrolyte drink only if you’re losing significant sweat.

Home Exercise Prescription

Do these exercises about once or twice daily, focusing on staying in a comfortable, pain-limited range.

1. Pendulum swings: Lean forward with your uninjured arm supported on a table or chair; let the sore arm hang and make small gentle circles for 30 to 60 seconds, then change direction once.
2. Scapular retractions (shoulder blade squeezes): Sit or stand tall; gently pull shoulder blades back and slightly down, hold 5 seconds, repeat 10 times.
3. Shoulder blade setting: Keep your elbow by your side; lightly “set” your shoulder blade by relaxing the shoulder and drawing the shoulder blade back and down, hold 5 seconds, repeat 10 times.
4. Table or counter-assisted shoulder flexion: Use your hands to slide the sore arm forward on a table to a comfortable height, pause briefly, and return slowly; do 10 repetitions.
5. Gentle assisted external rotation: Keep your elbow close to your side and bent; use your other hand to gently move the forearm outward only as far as is comfortable, hold 2 to 3 seconds, repeat 10 times.

Stop if you feel sharp, worsening pain at the AC joint, a sudden increase in swelling, or new numbness/tingling.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "Treat Your Own Neck" written by Robin McKenzie
• "The Sports Medicine Patient Advisor" written by Robert H. Shmerling and John E. Bartlett