Issue link: https://www.massageandbodyworkdigital.com/i/68012
On the fi rst day of the second week, position (Images 4 and 5). Do three sets of 10 repetitions of this exercise, resting for a moment between sets. Ideally, the last 10 repetitions should cause you slight fatigue, and the fi rst 20 should not. If you feel tired before the last 10 or feel anything more than slight discomfort after fi nishing the exercise program, decrease the amount of weight you're using. If the last 10 repetitions do not cause any fatigue, add a pound the next day. Keep adding a pound per day until you get that tired feeling in the last set of 10, and then stick with that weight for about a week. Do the exercise slowly for the fi rst and second days. On the third, fourth, and fi fth days, increase the speed to a moderate tempo. On the sixth and seventh days, do the exercise quickly, always sticking to three sets of 10 repetitions. There are different types of muscle tissue that respond to exercising at different speeds. increase the amount of weight to that which will cause slight tiredness in the last 10 repetitions (usually this involves adding 1 or 2 pounds). Of course, if you're still fatigued at your present level of weight, stay at that level a little longer. At the beginning of each new week, increase the weight again if it's appropriate. If you can, slowly build up to 10–12 pounds over six to eight weeks. 4. Stretch Repeat the stretch fi ve times for 20–30 seconds each time, just as in Step 2. 5. Ice or heat Apply ice or heat to the affected area for fi ve minutes. A PRUDENT COURSE Golfer's elbow is a common condition for golfers and non-golfers alike. With more and more people working on computers or playing computer games for long periods of time, it will likely become even more prevalent over time. In treating golfer's elbow, friction therapy to reduce and eliminate the adhesive scar tissue—coupled with exercises to increase the fl exibility and strength of the fl exor carpi radialis— have proved to be extremely effective. No matter what treatment is given, the person should be sure to limit activities, especially those that cause pain, until he or she is completely well. It is often very tempting for clients to resume activities as soon as they begin to feel better; it's easy to lose perspective and resume exercise or work at a level that the body is not yet ready for. A slow, careful build-up of strength and fl exibility is the most prudent course of action to ensure a full recovery and minimize the risk for reinjury. education and sports medicine. He is founder of the Muscular Therapy Institute. Benjamin has been in private practice for more than 45 years and has taught communication skills as a trainer and coach for more than 25 years. He teaches extensively across the country on topics including SAVI communications, ethics, and orthopedic massage, and is the author of Listen to Your Pain, Are You Tense? and Exercise Without Injury and coauthor of The Ethics of Touch. He can be contacted at bbby@mtti.com. Ben E. Benjamin, PhD, holds a doctorate in Editor's Note: Massage & Bodywork is dedicated to educating readers within the scope of practice for massage therapy. Essential Skills is based on author Ben E. Benjamin's years of experience and education. The column is meant to add to readers' knowledge, not to dictate their treatment protocols. visit massageandbodywork.com to access your digital magazine 109