®Hand and wrist
Open and close your hand 10 times, then move your wrist up and down 10 times. After a few days, squeeze a soft ball for 5 seconds and let go.
10 repetitions, 5 times a day3–6 weeksHow long mild injuries usually take to heal
Up to 3 weeksHow long the sling is used; no need to wear it at night
2 weeksHow long to avoid lifting your arm above shoulder height
6 weeksHow long to avoid heavy lifting
Symptoms
- Pain at the tip of the shoulder, exactly where the collarbone ends.
- Swelling and sometimes a visible bump or change in shape.
- Reduced shoulder movement.
Injuries range from a sprain with a normal X-ray to stretched or torn ligaments. In mild injuries, the bones of the joint do not shift at all or only slightly.
In the first few days
- Apply ice wrapped in a towel for 15 minutes every few hours; never put ice directly on your skin.
- Take your painkillers at the dose on the packet; if your pain does not ease, ask your doctor or pharmacist.
- Use the sling to ease the pain. You can take it off for eating, dressing and showering when you feel comfortable; this will not make the injury worse.
- Rest your arm for 24–72 hours, but keep gently moving your fingers, wrist and shoulder.
Exercises at home
Six exercises to keep your shoulder moving
Start the first four exercises straight away and aim to do them 5 times a day; do fewer if the pain increases. Add the last two from week 3. After week 6 you can start raising your arm forwards and out to the side as high as is comfortable, and return to your daily activities as pain allows.
Bending and straightening the elbow
Bend and straighten your elbow, using your other hand to help if needed. With your elbow bent to 90 degrees at your side, turn your palm up and down. Stop if the pain increases.
10 repetitions, 5 times a dayUpright posture
Draw your shoulders back and gently squeeze your shoulder blades together.
Hold for 30 seconds, 5 repetitionsPendulum
Lean forwards with your good hand resting on a firm surface. Let your injured arm hang loose and gently swing it forwards and backwards, from side to side and in small circles.
1–2 minutes in totalSupported arm raise
Start from week 3. Lie on your back, hold the wrist of your injured arm with your good hand and lift it up towards your head as far as is comfortable, then lower it.
10 repetitions, 5 times a dayOutward rotation with a stick
Start from week 3. Keep your elbow bent at your side and use a stick or umbrella to push your forearm outwards. If you have no stick, guide your wrist outwards with your good hand.
10 repetitions, 5 times a dayFrequently asked questions
Will I need surgery?
Usually not; most shoulder tip injuries heal with a sling, exercises and physiotherapy. Surgery may be considered in some cases where the ligaments are badly torn and the joint is clearly separated. After surgery the sling is usually worn for 6 weeks, and returning to contact sports takes about 12 weeks.
Will the bump on my shoulder go away?
After a mild injury, it is normal for a small, painless bump to remain at the end of the collarbone once it has healed; it does not affect your daily activities. Symptoms can last 3–6 months.
When can I go back to work?
It depends on your job. According to one NHS leaflet, you can return to light work with no lifting after 1–3 weeks, to work involving light lifting below shoulder level after 3–6 weeks, and to heavy work above shoulder level after 6–12 weeks.
When can I drive?
When you have stopped using the sling, can turn the steering wheel without pain and can react to emergencies such as an emergency stop without pain or hesitation. Do not drive while wearing the sling, try it in a safe place first and make sure your insurance covers you.
How should I sleep?
Lie on your back or on your good side, not on the injured shoulder. When lying on your back, you can put a pillow under the elbow of your injured arm. When lying on your side, a pillow in front of you helps rest your hand.
For a break in the middle of the collarbone, see the broken collarbone guide; for a shoulder that has come out of its socket, see the dislocated shoulder guide.
When to contact your team or doctor
- If simple painkillers do not control your pain
- If you still have marked pain and swelling at week 3
- If you have pain away from your shoulder
- If at week 6 you cannot move your shoulder as well as before the injury
Smoking and vaping slow healing; stopping or cutting down is especially important in the first 2 weeks.
Sources
- University Hospitals Sussex NHS Foundation Trust, Physiotherapy. Minor injury to acromioclavicular joint (ACJ): grade 1 to 2 injury. 2654, November 2025.
- Sherwood Forest Hospitals NHS Foundation Trust. Acromioclavicular (AC) joint injury. PIL202511-01-ACJI, November 2025.
- King’s College Hospital NHS Foundation Trust. Acromioclavicular joint stabilisation. PL1217.1, January 2025.