AC joint sprain can be a painful and debilitating injury, and it can take several weeks or even months to fully recover. While a combination of physiotherapy and chiropractic care can help accelerate the recovery process, there are several things you should avoid to prevent further injury and prolong the healing process. In this blog post, we’ll discuss the common mistakes people make while recovering from AC joint sprains and offer tips on things to avoid to speed up recovery time.
Avoid Resting Too Much
Rest is important when recovering from AC joint sprain, but too much rest can slow down the healing process. After the initial injury, it’s crucial to rest the affected arm for a few days but then start some light exercises to prevent stiffness. Your physiotherapist can design a specific exercise program to help you regain full range of motion.
Don’t Rush into Strength Training
Strength training exercises can help rebuild muscle in the affected area, but it’s important not to rush into them. Starting too soon can cause further damage to the joint. When you start strength training, begin with low weights and gradually increase over time.
Avoid Certain Physical Activities
Avoid physical activities that require strain on the shoulder, such as lifting heavy objects, playing contact sports, or doing overhead exercises. These activities can cause further damage and delay the healing process.
Don’t Skip Your Physiotherapy and Chiropractic Care Sessions
Skipping your appointments with physiotherapists and chiropractors can significantly impact your recovery time. Your healthcare provider can assess your progress and recommend the appropriate exercises to speed up the recovery process.
Avoid Immobilizing the Joint for Too Long
Immobilizing the joint for extended periods can cause stiffness and reduce mobility. While a sling may be required for a few days after the injury, gradually transition back to typical movements and light exercises. If you experience pain while exercising, stop and rest the joint.
The road to recovery from AC joint sprain can be long and difficult, but avoiding these common mistakes can speed up the healing process. It is important to balance your recovery and incorporate good things for AC joint sprains as well as just avoiding the bad. Remember to take it slow, follow your healthcare provider’s advice and exercise program, and avoid physical activities that can cause further damage. With patience and determination, you can return to your daily activities before you know it.
