shoulder pain — acromioclavicular joint pain osteopathy Berwick" loading="lazy" fetchpriority="high" style="width: 100%; height: 100%; object-fit: cover; display: block;">Acromioclavicular (AC) joint pain sits right at the top of the shoulder — that bony bump where the collarbone meets the shoulder blade. It's a common injury in contact sports, falls onto an outstretched hand, and heavy gym training (particularly pressing and dipping exercises). Despite being a relatively small joint, AC joint dysfunction can significantly limit shoulder function and becomes chronic when it's inadequately managed.
How do you know if your pain is coming from the AC joint?
AC joint pain is characteristically reproduced by horizontal adduction — bringing the arm across the body — and by full elevation past 160 degrees. Direct pressure on the joint reproduces localised tenderness. Post-traumatic AC sprains are graded by severity: Grade 1-2 involves ligament stretch with the joint still in position, while Grade 3+ involves visible displacement.
Many athletes across Berwick and Casey push through AC joint pain, particularly with bench press and overhead work, which perpetuates the inflammation and delays healing. The joint needs a period of load management — not necessarily complete rest, but smart reduction — to recover.
Management and return to sport
For Grade 1-2 injuries, conservative management is highly effective and is the standard of care. This involves soft tissue treatment around the joint, progressive loading to restore strength, and guided return to sport and training. Technique modifications — particularly for pressing exercises — often need to be implemented alongside the rehab.
If you've had a shoulder injury or are managing ongoing AC joint pain, book an appointment at RISE Sports & Spinal. We'll assess the joint, grade the injury, and give you a clear plan for getting back to full training.
The exercises and loads to avoid — and when to reintroduce them
The AC joint is particularly stressed during horizontal pressing movements, dips, and full-range overhead work. During the acute phase of an AC joint injury, these movements should be temporarily modified or substituted — not abandoned entirely, but adjusted to keep load within a tolerable range. Continuing to press through significant pain delays recovery and perpetuates the inflammation.
Return to full loading should be gradual and guided by symptoms, not time alone. Many athletes across Berwick and the Casey region make the mistake of returning to full bench press as soon as pain settles, only to reaggravate the joint. A structured return-to-training programme that progressively reintroduces horizontal loading, monitors for symptom return, and includes specific AC joint stability work significantly reduces the risk of recurrence. At RISE Sports & Spinal, we map this progression out clearly so you are not guessing your way back to training.
Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
