Sprung Clavicle AC Joint - Recovery

neonwarhead

A search has revealed plenty of info on here on broken clavicles, but little on the above less serious injury. I'm just wondering what sort of recovery period I'm likely to be looking at before getting back on the bike in earnest? The NHS nurses who patched me up were very sweet and competent, but not terribly au fait with sports medicine.

While I'm asking for advice from the previously wounded, I'm assuming that while off the bike less carbs and more protein is the best plan diet-wise? Anything else that's good for promoting muscular/tendon recovery?

Thanks all.

andrewjoseph

you need to take it easy for several weeks to give the capsule over the AC joint time to heal. I did this a few years ago and was off my mtb for 3 months.

I did however do some easy pootles after the 6 weeks but it it hurt too much to do anything more. For proper xc rides it was a year before my shoulder stopped hurting during and after a ride.

for injuries like this a turbo trainer is useful, you can keep up some semblance of fitness.

scally56

Take it real easy, think the person above said that aswell. I did my AC joint in back in Jan 08 and it still plays up now. I find sleeping the worst, sleeping on arm. Also don't be daft like i was and still lift weights, literally just chill. Think if you went to a physio they would say do some light band work to help strengthen the muscles around the joint.

Laters

Simon

genki

I think it depends on what Grade separation it is. Grade I and you've stretched or torn some ligaments. Grade II and the A-C ones have snapped and won't mend so you'll always have the bump. Grade III and the C-C ones have snapped too, meaning a larger permanent bump.

A month off the bike completely. It was 2 months before I could sleep on mine I think but it still hurt 5 mths later so I went for sugery and had a new ligament put in. Been fine since.

neonwarhead

Thanks for the info genki. Most of the time there isn't a bump, the bone seems to sit back in its normal position, although if i move it in a "wrong"direction then I can feel the end of the bone being pulled up out of position again. The range of movement does seem to be coming back fairly well though. Hopefully not too bad then, time will tell!

train-right

For individual specific diet check out my website

www.markjohnson-coaching.350.com/home_page.htm

Correct nutrition is key to recovery/rehabilitation, as the saying goes...."you can't make chicken soup out of chicken sh*t"

We use about 12 million red blood cells a second, all of our growth hormones are made directly from animal protein & fat, getting the correct balance of non de-nurtured food & water is critical.

I'd also recommend a full postural assessment as other muscles will compensate for your AC problem & may/will cause other imbalances/problems

Regards

Mark

Damien_KW

I separated my AC joint when I crashed during a race at the beginning of February. I think mine was a class I, as mentioned above. Anything more serious and you'll probably be offered surgery.

At my first appointment at the hospital I was given a sling and told I would need to wear it for 6-8 weeks. However at my next appointment about 4 weeks later I was told it had healed sufficiently for me not to need the sling any longer. Doctors probably give you a worst case scenario to cover their own backs, and for patients to not get their hopes up too much if things take a bit longer. Generally fit, healthy folk heal quicker than average.

I was off the bike for 5 weeks in total, but was able to use a turbo after about 3. Rest is very important though, as is posture. I found that initially my shoulder would start to ache after about 30 mins on the bike, so kept any rides short and low intensity. Then just built up from there. I was expecting to really feel any jolts, pot holes, etc, but actually it wasn't too bad.

I then had some physio over about 6 weeks - basically just given daily exercises to do (stretching, getting the joint moving, and then later onto using a theraband and such things as push-ups). I'm still doing the exercises now, and still don't quite have full mobility of the joint, though it is much much better.

As for diet - just keep it sensible! I was worried about sitting around in front of the TV so much, but I think when I was recovering I probably lost weight! Best to keep yourself well fed on healthy food, rather than calorie counting in the fear of putting on a few pounds.

Good luck with your recovery!

trigger37

did my ac joint 2 months ago. grade 3 ligaments snapped completely away from shoulder blade. offered surgery and hook plate fitted to hold the collar bone and shoulder blade in position while ligaments heal. no pain until after surgery ,post op very painful and took two weeks to settle down. on turbo trainer after 3 weeks and back on bike after six. now awaitng date when the plate will be removed from shoulder usually 4 to 6 months after op. back to work next week, 2 months on the sick. still painful and joint movement rescricted until plate removed. hopefully the pain will subside when plate is removed and i can start to strenthen the muscles around the joint.

rich g

I did my AC joint grade 3 in Jan 08 and get pain after about 40miles on the bike,what exercise do you suggest i do to strenthen the muscle around the joint.