Ac joint impingement issue

[Jacack]

Started having some issues with my right shoulder last year I am right handed. Had to modify how I draw my bow and finally went to a dr and they had a MRI just to make sure and other than some arthritis they say it's a impingement and probably due to my old desk job where I sat at a L shaped desk and leaned on that shoulder for hrs working on the computer. A cortisone shot gives me relief for a bit but I want to try a more permanent fix if possible.

They gave me some basic exercises to try but thought I would see if anyone on here has had a similar issue and what if anything helped.

I would like to be able to draw my bow like I always did and now if I rotate my elbow up during the draw it's painful so I just keep the elbow low until I get it back then I can go back into a normal position.

Any thoughts

44 years old if that matters

Thanks
Jared

 

[Bulldawg]

I had the same thing except mine was a wrestling injury. I had to draw the same way and just got used to it, but then I switched to left handed haha.

I ended up having surgery after a year or so, but that was mostly because I also had a torn bicep. After a couple years it started hurting again and I went to get checked up, they gave me a cortisone shot and it helped a lot. But I think it helped me enough to get into more mobility lifts. Like a lot of pull ups and other shoulder exercises. I don’t have any more pain. I actually tore my other ac joint a couple years ago and it was painful for a few weeks but I don’t have any pain now. And I attribute that to me not stopping working out and keeping up with my mobility stuff.


Sent from my iPhone using Tapatalk

 

[molliesmaster]

There are literally tons of videos on stretches/strengthening exercises out there for your impingement. Super common for desk jockeys. Easy enough to fix if you take the time to work it out and fix your posture.

What seemed to help me the most: Wrapping it with a floss band, tightly, then applying pressure on the joint while moving it through range of motion.

Like this:

 

[Jacack]

There are literally tons of videos on stretches/strengthening exercises out there for your impingement. Super common for desk jockeys. Easy enough to fix if you take the time to work it out and fix your posture.

What seemed to help me the most: Wrapping it with a floss band, tightly, then applying pressure on the joint while moving it through range of motion.

Like this:

Thanks I will give the floss band a shot.

Posture is much better, I left that job and went back to doing what I love, captain on a sport fishing boat.

Jared

 

[bikinitoboots]

Oh man....shoulder impingements are not fun. Both my shoulders were impinged at the same time! I was t-rexing everything-getting a glass out of the cabinet, washing my face, everything. Drawing my bow I had to use gravity to help me because I couldn’t keep it lifted. I avoided cortisone shots! Believe it or not, the chiropractor actually helped. I went a couple times a week for 2 weeks and did mobility work(hand on top of doorway and step through to stretch pec/shoulder and one that really helped-make a thumbs up and then place it behind your back with the thumb pointing up towards your shoulder blades, back of hand against small of back. Then you grab your elbow with your other hand and pull it forward/closer to your body. I literally couldn’t get my hand behind my back at first and it hurt insanely bad but over time it really helped) That was two years ago and I still have problems every now and then. But it seems that stretching the pecs and continual use keep the impingement at bay.

 

[*zap*]

I fixed my shoulder impingements with isometric band exercises. Still do 20-30 minutes of isometric band exercises 3-4 x a week. I have found it a good way to keep my joints and ligaments healthy. Shooting a heavy draw bow with a stiff bow arm definitely pushes the shoulder joint in....

 

[gumbl3]

Cortisone shot was the bees knees when I couldn't lift my arm, I was scratching my head walking out the door

 

[IH8Cali]

Since i'm not a doctor, i'll go ahead and give my opinion; avoid any surgery at all cost. Try everything you can to rehabilitate via PT and exercises like the ones shown and recommended above. Ensure you fully accept that you have an injury, work to correct it. It sucks, it will be painful and lengthy, but you CAN fix it. Hang in there!

 

[kingderek69]

Started having some issues with my right shoulder last year I am right handed. Had to modify how I draw my bow and finally went to a dr and they had a MRI just to make sure and other than some arthritis they say it's a impingement and probably due to my old desk job where I sat at a L shaped desk and leaned on that shoulder for hrs working on the computer. A cortisone shot gives me relief for a bit but I want to try a more permanent fix if possible.

They gave me some basic exercises to try but thought I would see if anyone on here has had a similar issue and what if anything helped.

I would like to be able to draw my bow like I always did and now if I rotate my elbow up during the draw it's painful so I just keep the elbow low until I get it back then I can go back into a normal position.

Any thoughts

44 years old if that matters

Thanks
Jared

I’ve had the same thing (I’m 45). I’ve found that using a kettlebell to do halos (bunch of YouTube stuff on it) helped a ton. Another YouTube channel id recommend is AthleanX. The guy is a physical therapist and a trainer. Posts a ton of stuff on increasing mobility in the shoulder that I’ve implemented and that I’ve had positive results. Good luck!

 

[*zap*]

athleanx is the best fitness channel

 

[Scrubbuck]

Started having some issues with my right shoulder last year I am right handed. Had to modify how I draw my bow and finally went to a dr and they had a MRI just to make sure and other than some arthritis they say it's a impingement and probably due to my old desk job where I sat at a L shaped desk and leaned on that shoulder for hrs working on the computer. A cortisone shot gives me relief for a bit but I want to try a more permanent fix if possible.

They gave me some basic exercises to try but thought I would see if anyone on here has had a similar issue and what if anything helped.

I would like to be able to draw my bow like I always did and now if I rotate my elbow up during the draw it's painful so I just keep the elbow low until I get it back then I can go back into a normal position.

Any thoughts

44 years old if that matters

Thanks
Jared

I’m 41. I developed an impingement in my shoulder after an injury from thinking that my dumb ass was going to be in the xgames one day. I babied the shoulder and developed bad habits. I’m still learning from my mistakes but I would do your best to get the inflammation down with cortisone, nsaids, whatever. Than mobilize. It’s been posted already but the MWOD videos are great. I have the $10/month subscription, but u don’t need it. Google “simple 5 way shoulder mwod”. I do this twice a week and I can finally wipe my a$$ without trying hard. Athlean-x also has great stuff.

 

[Coach Chris]

Caveat - I'm not an archer
I have bi-lateral AC separations and a left SC separation

Some things that help me keep my shoulders functioning
Shoulderrok

Band exercises

Divebomber push ups

If divebombers are too much to start

Serratus anterior push up
https://youtu.be/X_Kz4Ewnkz4

Scapular retraction pull ups
https://youtu.be/58L1NbFpbLg

Scapular retraction rows
https://youtu.be/-sVVFmOcfc0

Bottoms up kettlebell work
https://youtu.be/UpBzi0HIdAI
https://youtu.be/s-NmkMzwrZg
https://youtu.be/oODPDtNG3k4

 

[Jacack]

Caveat - I'm not an archer
I have bi-lateral AC separations and a left SC separation

Some things that help me keep my shoulders functioning
Shoulderrok

Band exercises

Divebomber push ups

If divebombers are too much to start

Serratus anterior push up
https://youtu.be/X_Kz4Ewnkz4

Scapular retraction pull ups
https://youtu.be/58L1NbFpbLg

Scapular retraction rows
https://youtu.be/-sVVFmOcfc0

Bottoms up kettlebell work
https://youtu.be/UpBzi0HIdAI
https://youtu.be/s-NmkMzwrZg
https://youtu.be/oODPDtNG3k4

Thanks lots of good info there.

hopefully by sept I am better than where I was this past season.

 

[Coach Chris]

Thanks lots of good info there.

hopefully by sept I am better than where I was this past season.

Good Luck!!!
Enjoy the Journey!!!

 

[Sleeperls]

Took 2 years to do the surgery on mine. Cortisone shots made.mine hurt more. More pressure on the joint I assume.

It's been 10 years since then and I still watch how I do things, and know how long to push it etc. I will also state my body has a issue with inflammation.

Now I shoot 20 to 30 arrows vs 50 and above. Keeps the pain away and have not reinjured it.

Survey was the best thing I did. Mine still pops etc and we talked about going back in and moving the tendon, but I've just excecptes I'll never lift heavy over a certain angle, or do certain movements that I know will inflame the tendon.

 

[Wrench]

I had mine cut on after an accident, it was supposed to help. I ended up with "rice bodies" in the joint. At the 6 month mark post surgery it hurt so bad I asked my Dr to cut my arm off. He thought I was kidding. I was not. After my second sx it is much better. I lost a lot of material and it'll never be the same, but it works again.

I used to draw a #70 longbow with good form. I used to race motorcycles and have amazing shoulder strength...now I'm scared to injure myself and live throat ever again so I tend to be much conservative.

I'd follow the band exercises and endorse the body blade as well.