AC Joint Injury: What It Is and How to Heal It
Updated: Sep 4
If you've landed hard on your shoulder and it hurts right on top, you're likely dealing with an AC joint injury — a fall-related shoulder injury that's common in sport and usually doesn't need surgery when managed correctly.
It’s one of the most common shoulder injuries we see.
And despite how common they are, most people aren’t totally sure what they’ve actually done — or what they should be doing about it.
Let’s break it down.
What is the AC Joint?
The AC joint (acromioclavicular joint) sits right on the top of your shoulder.
It’s where:
It’s a small joint — but it takes a lot of load, especially:
When you land on your shoulder
When you lift your arm overhead
During contact or tackling
How do AC Joint injuries happen?
Most of the time, it’s pretty straightforward.
A fall directly onto the point of the shoulder
Common in:
Footy / rugby
Cycling crashes
Snow sports
Falls during general activity
The force pushes the shoulder down and the collarbone up — stressing or tearing the ligaments.
What does it feel like?
AC joint injuries have a pretty recognisable pattern:
Pain right on top of the shoulder
Pain when lifting the arm (especially overhead)
Pain reaching across your body
Difficulty with pushing movements (push-ups, getting out of a chair)
Tender to touch over the joint
Not all AC Injuries are the same
These injuries are graded based on severity.
The key takeaway? Most AC joint injuries do not need surgery.
This is a similar pattern to what we see with rotator cuff related shoulder pain — another common shoulder injury where rest alone often isn't the answer.
What actually helps it settle?
This is where people often get stuck.
They either rest it completely for too long — or try to push through pain too early. Neither works well.
The big mistake we see
Avoiding using the shoulder for too long.
This leads to:
Stiffness
Weakness
Longer recovery
The goal isn’t just to “rest it” — it’s to progressively reload it properly.
How long does it take to recover?
This depends on severity, but as a general guide:
• Mild: 2–4 weeks
• Moderate: 4–8+ weeks
• More severe: longer (and sometimes surgical review)
The biggest factor? How well it’s managed early and progressed correctly.
When should you get it checked?
If you’ve had a fall and:
• Pain isn’t improving after a few days
• You can’t lift your arm properly
• There’s a visible bump
• You’re unsure how to return to sport
It’s worth getting it looked at.
Final thought
AC joint injuries are common — and frustrating — but with the right approach, they recover really well.
The key is:
• Load it gradually
• Strengthen it properly
• Don’t rush… but don’t avoid it either
🎥 Didn’t catch the video earlier? Watch the video here.
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