AC Joint Rehab
Ok, being a dumb kid at BJJ last night, I injured the AC Joint in my right shoulder (injured it doing poor shoulder rolls too many times). I continued to train, but had to roll with my right arm in my belt, so I would not use it.
I am 99% positive it is a grade 1 injury, at most grade 2, as I have the classic symptoms of a grade 1. No loss of strength or range of motion, just smarts like a son-of-a-gun with pinpoint pressure on joint and when I bring my hands together with extended arms, as well as when I am in the side plank position on that shoulder.
I have an appointment tomorrow to have the doctor x-ray and determine the exact diagnosis. Anyways, I don't want to pay for PT rehab, so I need some exercises and strategies, please.