Acromioclavicular Joint Injury

acromioclavicular joint injury

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Acromioclavicular joint is a joint between the clavicle and the scapula. Acromion is a continuation of the scapular spine and hooks over anteriorly. It articulate with the clavicle (collar bone ) to form the acromioclavicular joint.

Problems types

The most common problems are arthritis, fracture and separation. Arthritis is characterized by a loss of joint’s cartilage. Arthritis of acromioclavicular joint is common with weight lifter, especially with bench press and a little less with shoulder press. When there is a problem with the rotator cuff, it’s possible that there is also acromioclavicular joint’s arthritis.

Acromioclavicular separation

acromioclavicular joint injury type grade

When there is an acromioclavicular joint separation, it means that the ligament that connects the acromion and clavicle is damaged and that the 2 structures don’t align properly. Separation’s state can be weak or severe, that is why there is a system of « grade » according to which ligament is torn and the severity of the tear.

Grade I Injury – This is the weakest damage and the acromioclavicular joint is still aligned.

Grade II Injury – This is an average damage. Ligaments are only stretched but not fully torn. In case of stress (physical effort), the acromioclavicular joint becomes painful and unstable.

Grade III Inury – This is a serious damage. Ligaments are completely torn and the collar bone is no longer attached to the scapula, which creates a visible deformity.

Treatment of acromioclavicular joint arthritis

If the rest, ice, medications and change of the training program (changing the exercises) don’t work, the next step is a shot of cortisone. A shot of cortisone in the joint may have calmed the pain and may be permanently swollen. As each individual is unique, the effects may vary and it’s possible that it doesn’t swell permanently.

If non-surgical methods fail, it’s possible to perform a surgical operation. The pain is localized at the bones end that make contact with each other and the goal of the operation is to remove some of the end of the clavicle. This ambulatory surgery can be done with a small incision of 1 inch (2.5 cm) long or with the arthroscopy technique with 2-3 incisions. The results and recovery of these 2 surgical techniques are about the same. Most patients have a full movement by 6 weeks and can return to do sport by 12 weeks.

Treatment for acromioclavicular separation

Separation can create very painful injuries, so the first thing to do is to decrease the pain. Hold the arm in a sling, put ice and pack the shoulder for 20-30 minutes every 2 hours as needed. Acetaminophen and non-steroidal anti-inflammatory medications can also help calm the pain.

When the pain begins to subside, it’s important to move the fingers, wrists and elbow (and eventually the shoulders) in order to avoid having stiff or « frozen » shoulder. The length of time needed to regain complete movement and function depends on the severity or injury’s grade.

Recovery from Grade I acromioclavicular separation usually takes 10-14 days while Grade III takes 6-8 weeks.

When surgery

Grade I and II separations require very rarely surgery. With a Grade III injury, after surgery, it’s possible to have full body physical activity with some restrictions.

Statistics

  • More males than females suffer acromioclavicular joint injuries

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-Steph

Supermarket Mission

supermarket

I read a Nerd Fitness article  and there is good stuff.

In a supermarket, the Matrix put a lot of traps to buy some junk foods. Here some tricks to avoid the Matrix’s traps.

The plan

You need a plan to succeed, it’s the basis. Create a list ! I use Evernote  to do my supermarket’s list but you can use a piece of paper or something else.

My list :

  • Rice

  • Pasta

  • Olive oil

  • Chicken

  • Tuna

  • Alaska pollock

  • Vegetables

  • Fruits

  • Green tea

  • Eggs

  • Legumes

  • Vitamines pills

May be it can help you to do your own list.

Don’t go to the supermarket with your stomack empty. It’s the best way to fall into all the Matrix’s traps to buy junk foods. Supermarkets put chemical odors intentionally to make you buy and with a full stomack, you avoid this trap like a champion.

Nutrition Label

nutrition label etiquette ingredients nutrition label

Now we learn ingredients, we need to have a good judgment about nutrition lable. Luckily the most of healthy foods don’t have nutrition label like meat, fruits and vegetables.

If you buy something in bags and boxes, take 30 seconds to read the nutrition label. It’s crazy what you can find in foods today.

Here somethings you need to know about nutrition label :

  • Don’t be scammed by the food’s name – « healthy food », « natural » shouldn’t blind you. Be sure it’s not a scam like Nestle’s Fitness or Kellogg’s Special K.

  • Scan ingredients list – The first ingredient in the list make up the most of the product. Usually, the fewer ingredients, the better. Don’t be scammed by ingredients name with the mention « all natural ».

  • This is not because it’s not written sugar that there aren’t inside – You know these cereals bars named « healthy » like Nestle Fitness cereal bars or Kellogg’s Special K cereals bars.

  • Avoid high fructose corn syrup – Take whole grain bread and in some whole grain bread you will see in the first five ingredients « high frutose corn syrup ». Shit.

Your body is the only one you have, so take care about the foods you put inside.

Vegetables and fruits

A challenge ? Everytimes you go to the supermarket buy a new vegetable or fruit and learn to prepare it. If you don’t know the vegetable or you don’t know how to prepare it, use Google or DuckDuckGo  or you can ask to an employee. There is a lot of choice of vegetables and fruits in the world and we should take advantage of it.

Fish and meat

chicken meat fish

Don’t be afraid about meat’s fatty curs to save money. The enemy isn’t fat.

Select meats based on your goals. Beef’s fatty cuts is excellent to try to increase calorie levels to gain weight,. chicken breast’s boneless and skinless cuts is excellent to try to keep calories down to be lean.

You can buy bacon.

Tricks

  • Frozen vegetables are excellent – If you hesitat between fresh vegetables and frozen vegetables, select frozen vegetables. Frozen vegetables are good because they’re not bad, they’re easy to prepare and they’re cheap.
  • Check weekly coupons – You can save some money on foods you usually buy because you can have a discount with another brand. It’s a exemple.
  • Don’t be scammed by the sale price – Even if it’s « 10 for 10.- » usually you don’t need to buy 10 so don’t be scammed by the Matrix. Often, you can bu 3 and have access to the sale price.
  • Have supermarket’s member card – It’s free and you can have huge discounts.
  • Go to the supermarket next to your house – Vegetables and fruits can spoil quickly if you do a big trip so go to the supermarket next to your house.
  • Buy in bulk – Very convenient to have a stock of fruits, vegetables, legumes, tuna can or peanut butter. All these things can be keep longtime, it’s cool.

 

Do you have some questions about supermarket ?

-Steph

P.S : Do you want a free training program ? Click here