What most rugby players get wrong when rehabbing an AC joint injury

Luca Feser
Jul 17
2 min read

It’s one of the most common injuries in rugby—and one of the most rushed.

AC joint damage usually comes from direct impact (think shoulder-on-shoulder or awkward landings). But the problem isn’t the injury itself—it’s what happens after.

At CURVA, we see too many players skip the right steps, then re-injure the same shoulder 3 months later. Here’s what most get wrong—and how we fix it.

Mistake 1: training through pain

The shoulder starts to feel “okay”—so you’re back benching, cleaning, or tackling.

That’s a fast track to compensation patterns, long-term stiffness, and delayed healing.

Pain ≠ progress. You need full pain-free range before returning to load.

Mistake 2: ignoring scap control

The AC joint doesn’t live in isolation. If your shoulder blade doesn’t move well, the joint takes the load.

What we see often:

Weak lower traps and serratus
Overactive upper traps
Poor retraction and upward rotation

Strength without scapular control is a short-term fix.

Mistake 3: skipping overhead work too long

Some players avoid overhead lifting for months—even when pain is gone.

That creates fear, stiffness, and weakness in real game ranges.

We return players to overhead pressing progressively:

Neutral grip dumbbell work
Landmine variations
Full range control before max strength

Mistake 4: not matching rehab to position demands

A winger and a front-row forward shouldn't rehab the same way.

Wingers need overhead range for catches, offloads, and speed
Props need joint stability under contact and scrummaging loads
Back row needs dynamic strength for tackling and jackals

Your rehab should reflect how you use that shoulder—not just when it stops hurting.

How CURVA handles AC joint rehab

Our programs adapt your strength and mobility work based on:

Playing position and contact load
Weekly training and match schedule

You’ll get mobility, prehab, and return-to-lift protocols—without guessing your way back.

Bottom line

Rushing back isn’t toughness. It’s short-term thinking.

Rehab should rebuild function, not just remove pain.

Train smart, return strong—and make that shoulder bulletproof.