posted Fri, 09/13/2019 - 08:16
890
Ac separation
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So I recently have a minor ac tear on my right side literally at the end of my cycle . I read a lot on the internet but the downside is I’m not going to be able hit the gym hard in anyway while I’m on pct so my gains will be lost some anyway... are there some suggestions that anyone can give on some things I can do. For example the internet claims benching but don’t lower the bar all the way... I’m willing to sit and let it heal I ordered a brace just searching for someone with a similar experience and if the recommend anything it’s a grade 3 my bone is slightly sticking up on my shoulder my collar bone. I have no pain. Just discomfort when at work...
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I have had AC joint problems for many years which greatly impacted my bench when I used to train heavy. Give it rest (no heavy weights), but keep it active. Don't do overhead presses/military presses, and use a pec deck for chest until it heals. The pec deck isolates the pecs but does not put strain on the AC joint - just be aware of your elbow placement on the pec deck - don't raise them too high.
The tip about bringing the bar to low is a good one. Same thing if you doing shoulder presses.
Have a look at another members recent 24 week cycle log that has just gone up - He's the guy you want to be talking to about this for sure. He'll have some solid advice on it.
Rest;rest; rest; then go to a Doc and physical therapist to create a plan that's best for you!
Thanks that’s what the doc suggested too just trying to get feed back on those with similar situations
Oh btw my doctor told me to at least it easy for a few weeks and said it will heal without surgery just might have the bone poking up still , any discussion on this is appreciated!