I am responding to a question from a Fixing Elbow Pain version 2 customer. The question was:
How do I know when to progress my rehab exercises?
The 3 Stages to the Program
If you look at Fixing Elbow Pain version 2,the rehab part that I designed works in 3 Stages.
How I have broken them down is each stage ends up being 1 month or about 4 weeks. Everyone would start at Stage 1 and during those 4 weeks they would stay on Stage 1.
With some of the exercises you might end up finding them being too easy. How you would know that they are too easy is you will start to feel no benefit from them. They feel too easy and it doesn’t feel like the muscles are working or being challenged enough. It doesn’t feel like you are strengthening up the muscles. You don’t feel like you are loosening up the muscles with the self massage. You don’t feel like you are stretching the muscles.
What to do if the Exercises are Too Easy
If the exercises are too easy, what you would do is go through the rehab manual, where I give you ideas on how to progress the exercises. Follow the steps to make that exercise more challenging so you end up maintaining a rehab effect which will help you overcome your elbow pain.
Exceptions to the Rule
The next step after you have gone through those progressions is to go to the next stage. You might find with some of the exercises when it comes to your time frame you might still be in Stage 1, but some of the exercises are too easy so you might end up moving on to Stage 2. That is okay.
Sum It All Up
There you go, that’s how you know when to progress when it comes to the exercises. So everyone starts on Stage 1, this serves as the foundation. Within those Stage 1 exercises you have progressions that you can do. When you stop feeling any benefit you then move to the Stage 2 exercise and when you again start feeling no benefit you move to the Stage 3 exercise.
If one of the stages gets too challenging you just have to move back. Remember to do the exercises in the order of the components that I talked about because each component ends up building on the other one. I call it a compounding pain free effect.
You might end up picking up exercises here and there and doing them randomly, but you are going to get a lot more benefit if you will do each of the components in the order that I talked about and stacking and building up pain free result.
There you go. Thank you very much for the question. If you have any other questions for me you can send them to [email protected] .
Lastly, if you are looking for a program that will help you overcome your elbow pain visit the program that I and Jedd Johnson put together called Fixing Elbow Pain.
Take care and bye bye.
Rick Kaselj, MS