Possible grade 1 AC joint rehab

[nathaneskridge]

Hello,
I believe I have a grade 1 sprain/tear of the AC joint of my left shoulder. Was bench pressing 2 days ago on my third set of 5, rep 4 went down fine, and about halfway up I felt my shoulder internally rotate a bit, and I felt a small shift inside my shoulder. I managed to complete the 4th rep, and racked the bar. Over the next minute the top of my shoulder began to develop pain, probably a 4 out of 10. I went on to finish my chin-ups for the day, which did not add to the now existing pain from the bench press.
Now 2 days later my pain is as follows, mild pain resting the shoulder/arm hanging down while standing. Intense pain/inability to reach my arm across the body and upwards. Moderate pain when pulling arm behind me but only while standing, Not a problem when bent over such as in a row. Intense pain/inability to externally rotate the shoulder when arm is held out infront of me.
The day after the injury. I went to workout. Did my squats and deadlifts. A bit of uncomfortability deadlifting(left hand supinated), as well as getting into position to squat but I made it work. I was able to press the bar for a few sets of 5, but did only that.
I am wondering what possible rehab may be for this, if any necessary at all besides gradually reintroducing the bench and press. Would a TENS machine be of any use here? And do you think I'm correct in my self diagnoses of an AC joint injury given my symptoms?
Thank you

[Will Morris]

Hello,
I believe I have a grade 1 sprain/tear of the AC joint of my left shoulder. Was bench pressing 2 days ago on my third set of 5, rep 4 went down fine, and about halfway up I felt my shoulder internally rotate a bit, and I felt a small shift inside my shoulder. I managed to complete the 4th rep, and racked the bar. Over the next minute the top of my shoulder began to develop pain, probably a 4 out of 10. I went on to finish my chin-ups for the day, which did not add to the now existing pain from the bench press.
Now 2 days later my pain is as follows, mild pain resting the shoulder/arm hanging down while standing. Intense pain/inability to reach my arm across the body and upwards. Moderate pain when pulling arm behind me but only while standing, Not a problem when bent over such as in a row. Intense pain/inability to externally rotate the shoulder when arm is held out infront of me.
The day after the injury. I went to workout. Did my squats and deadlifts. A bit of uncomfortability deadlifting(left hand supinated), as well as getting into position to squat but I made it work. I was able to press the bar for a few sets of 5, but did only that.
I am wondering what possible rehab may be for this, if any necessary at all besides gradually reintroducing the bench and press. Would a TENS machine be of any use here? And do you think I'm correct in my self diagnoses of an AC joint injury given my symptoms?
Thank you

There really is no way to definitively assess the current situation as being AC joint related, although I would say that an AC joint separation / sprain during a low energy movement such as the bench press is not common. AC Joint separations tend to be caused by impact, and there are tissues far more at risk of getting angry with elbow flare on a bench press. To me, your symptoms and mechanism of injury would be more suggestive of a biceps tendon origin, but I can’t say for sure.

TENS machines are useful for some temporary pain relief, but it will not do anything to help the pain once you turn the machine off.