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Exercises for Osteoarthritis of the AC Joint
Exercises for Osteoarthritis of the AC Joint – Your Path to Pain Relief and Increased Mobility
Introduction: If you suffer from osteoarthritis of the AC joint (articulatio acromioclavicularis), you probably know how painful and limiting it can be. By regularly performing exercises specifically designed for the AC joint, pain can be relieved and mobility improved.
A Quick Review of AC Joint Osteoarthritis
To understand how different exercises can help with osteoarthritis of the AC joint, it is important to know where the AC joint is located and how osteoarthritis affects it. The AC joint is the small joint located between the collarbone and the top of the shoulder blade. Osteoarthritis of the AC joint occurs when the cartilage in the joint gradually breaks down, resulting in pain, stiffness and reduced mobility. The causes of AC joint osteoarthritis can vary, but common factors include previous injury, overuse of the joint and ageing. Symptoms of AC joint osteoarthritis can include pain, swelling and a feeling of the joint surfaces rubbing against each other.
Read more about: Osteoarthritis
Why Exercises Are Crucial For AC Joint Osteoarthritis
Even if you feel pain and discomfort in the AC joint, it is important to keep using it. Inactivity risks further deterioration of the joint’s function. Regular exercise with specific exercises designed for osteoarthritis of the AC joint has been shown to provide pain relief, improved mobility and increased strength.
Improved Mobility and Pain Relief
One of the main benefits of performing specific exercises for AC joint osteoarthritis is improved mobility. Exercises that focus on stretching and strengthening the muscles around the joint allow you to gradually improve mobility and reduce stiffness. They can also help relieve pain by releasing endorphins in the body.
Strengthening the Muscles Around the AC Joint
In addition to improving the mobility of the AC joint, it is also important to strengthen the muscles around it. By strengthening these muscles, you can create better support for the joint and reduce pressure on the degraded cartilage.
Recommended Exercises for AC Joint Osteoarthritis
These exercises are designed to improve mobility and strengthen the muscles around the joint to relieve pain and discomfort. Remember that it is important to adapt the exercises to your own ability and to avoid overloading the joint. If you experience pain or discomfort during exercise, stop and consult a doctor or physiotherapist.
Arm Oscillation:
Sit or stand with a slight bend in your elbow and let your arm hang relaxed.
Swing your arm back and forth like a pendulum, focusing on relaxing your shoulder.
Repeat the shuttle movement 10-15 times on each side.
Scaption with rubber band:
Stand with your feet shoulder-width apart and hold a rubber band with both hands in front of your body.
Lift your arms while pulling out the rubber band. The arms should go obliquely upwards in a V-shape, about 45 degrees from the body.
Slowly come back with your arms at your sides.
Repeat 10-15 times.
Push-ups against the wall:
Stand in front of a wall with your arms stretched out in front of you and your palms resting against the wall.
Bend your arms and lower your chest to the wall, then push yourself back to the starting position.
Repeat 10-15 times.
Eccentric biceps curls with dumbbells:
Stand with a dumbbell in each hand, arms hanging down and palms facing forward.
Bend your arms and lift the dumbbells towards your shoulders, then slowly lower them back down.
Focus on the eccentric phase of the movement, that is, when you lower the weight.
Repeat 10-15 times.
Remember to always adapt the exercises to your own ability. If any movement hurts, stop immediately and consult your doctor or physiotherapist.
Fascia Treatment as a Complement to Exercises
Fascia treatment at Fascia Clinics can be a valuable complement to exercise. Fascia is the multidimensional network of connective tissue that surrounds our muscles, joints and organs. By releasing tension and restrictions in the fascia, mobility can be improved, pain can be relieved and circulation in the body can be promoted. In this way, fascia therapy can be a good complement to improve the condition of the AC joint in osteoarthritis.
Conclusion
By regularly performing specific exercises that focus on improving mobility and strengthening the muscles around the AC joint, you can relieve pain and improve your quality of life. Remember to consult with your doctor or physiotherapist before starting any new exercise routine, especially if you have other health problems or injuries.
At the FasciaClinics, you can undergo fascia treatment to further improve the results of your training. Our therapists specialize in treating fascia and can create a treatment plan to suit your individual needs. With patience, dedication and professional guidance, you can achieve pain relief and increased mobility for a better quality of life.
