[JWTM]

JWTM on June 23, 2021 at 5:54 pm · in reply to: AC Joint Separation #54957

Hi Resmo

Welcome to the club!

I’m on a pretty conservative protocol here on my physio’s advice but getting good range of motion and just beginning some basic strength stuff now – no climbing or running yet, so am just clocking up mileage on a turbo trainer along with a lot of rehab exercises. The way I’m trying to look at is that I can’t necessarily speed healing up, but can probably slow it down if I just try and push through it.

I did find some interesting articles out there from pro climbers Dave McLeod and Jonathan Siegrist (links below) but more out of interest to see their recovery than trying to follow their protocols or level of rehab as I wasn’t climbing anywhere near their level before the injury:

http://davemacleod.blogspot.com/2017/09/ac-joint-recovery-progress-and-protocol.html?m=1

AC Joint Sprain Grade III: Full Interview with Jonathan Siegrist

I found JS’s comments on blood flow restriction training interesting as a way to maybe do some light work and get blood moving through the affected areas. Also that DMc sometimes forgets which shoulder he injured is encouraging, though as Thomas said above, everyone is different.

I’ve also been reading ‘Rebound’ by Kuzma and Cheadle on the mental side of recovery which has been useful – particularly the concept that recovery is now your sport rather than just comparing your now with your pre-injury self and to put effort into that rather than trying to rush back. Not sure if any of that is helpful or not! I’m trying to be patient for once as I’ve ignored rehab (a lot) in the past and am reminded of the consequences by my body regularly 🙂

James

[JWTM]

JWTM on May 29, 2021 at 7:35 am · in reply to: AC Joint Separation #54439

Thanks Thomas – yes just taking it a day at a time now, focusing on keeping positive (mostly!)

[JWTM]

JWTM on May 28, 2021 at 1:49 am · in reply to: AC Joint Separation #54408

Wow – sounds like you had a tough time of it. Glad to hear you’ve made a decent recovery overall. Good to know and to help focus on the long term if I encounter set backs along the way. Thanks for that KT!

[JWTM]

JWTM on May 27, 2021 at 3:09 am · in reply to: AC Joint Separation #54371

Thanks Thomas – no other damage to the shoulder bones thankfully. Maybe a bit psychologically with the abrupt change of expectations for this year 😉

The consultant said they’d prefer to go with conservative treatment over surgery at this stage but that it could be reviewed if physio wasn’t working.

I’ve been using a sling the first few days and at night (I’m 5 days since the injury now) but have been trying to wean myself off it when at home. I’m guessing I should try and challenge (pain-free) range of motion as soon as possible? Think I’ve come to terms with the reality that it’ll be a long road back but very willing to channel all my frustration into making as good a recovery as I can.

[JWTM]

JWTM on April 25, 2020 at 3:14 am · in reply to: SI Joint Pain #40892

Hi Izzy,

SI joint pain is no fun – I’ve had it pretty bad for a year now following a nasty fall. I can only speak from my own experience, but I’d highly recommend seeing a professional such as a sports physio for a proper diagnosis – you may find that there may be something tight/out of balance ‘up’ or ‘downstream’ that’s putting more strain on that area. I’ve had knock on effects as other muscles and soft tissue took the strain to compensate for the injured area, and am still working on trying to get everything back in proper balance. As with RachelP, I’ve found bird dog helps (will be adding dead bug to my list – so thanks Rachel!), as does child’s pose and working on adductors + abductors.

Good luck and I hope it settles down.