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Hello there and welcome to your recovery journey! Recovering from an injury or surgery can be confusing – when starting to feel better and trying to return to normal life, it can be challenging to figure out how to not get re-injured, cause pain, or stay within a post-operative protocol. When you are in the clinic, your PT is your pilot, guiding you smoothly through your program. But what happens when you leave the clinic? Any physical therapist worth their salt will tell you that the key to a successful recovery is your home exercise program.
The equipment in the clinic and the skill set of the physical therapists are an absolutely integral part of the program, but you only spend two to three hours a week in their environment. You live the rest of the time in yours, and to get the maximum benefit and recovery, putting in that time and effort independently can make all the difference and often increase the speed of recovery. There are so many reasons why patients do not follow through on home exercise – fear of pain, of doing the exercise wrong, just simply forgetting, or feeling like you don’t have the energy. Breaking down these barriers and prioritizing a home exercise program is a key component to setting you on the smoothest road to recovery!
Key Takeaways
- A home exercise program is just as important as in clinic treatment
- Movement is a key to recovery, and focusing on the right type of movement at each stage of recovery is essential
- Home exercises programs are one size fits one and should be modified and progressed to fit individual needs and recovery status Always consult with your
- Physical Therapist to ensure your home exercise program is appropriate for you
The Role of Movement in Physical Therapy Recovery
After an injury or surgery, it is only natural to want to curl up on the couch and relax. You’re achy and tired and it seems like the best thing for you to do is rest. And rest you should - your body needs some down time to heal!
However, it is always surprising how quickly we start to lose muscle mass with inactivity – this can start happening almost immediately! We also can see stiffness, loss of balance, and decreased endurance with inactivity. When we introduce the right kind of movement and exercise, we help get the ball rolling by bringing in a good blood flow to help heal damaged tissue and maintain the mobility we have. Movement also helps boost our mental health. Movement is the magic that jump starts recovery!
How to Build an Effective Home Exercise Program
Home exercise programs are one size fits one. At the beginning of your recovery journey, home exercises often focus on gentle movement. Starting with something as simple as deep breathing will help calm the nervous system and bring some much-needed oxygen into the blood stream. Starting can be as easy as moving your hands and feet.
Using a THERABAND Finger Exerciser or Hand Therapy Balls can help maintain grip strength. Did you have a knee replacement or hip surgery? Pump those ankles!! For someone recovering from a shoulder surgery, an initial home exercise program could include the use of Comfort Handle Pulleys to maintain and gradually increase shoulder mobility as well as some gentle movement like shoulder blade squeezes and neck stretches.
As the exercises become easier and we are ready to progress, the next phase of the home program could include the use of Resistance Band activities to strengthen the shoulder and upper body. For someone with a hip or knee injury, the initial home program might include gentle calf and hamstring stretches with a Stretch Strap and then progress to more dynamic activities that also utilize Resistance Bands.
Home exercises should evolve and become more dynamic as you progress down your recovery path, and a physical therapist is the perfect person to write that road map for you. Make sure to ask any questions you have and discuss any concerns to ensure you are performing movements correctly and at an appropriate pace and schedule. Remember, your PT is your pilot so make sure to follow the instructions of your care team for a smooth journey.
Recap
Home exercises are your gateway to getting back to normal. You wouldn’t expect to pass a test without studying or running a marathon without training, so it would be unrealistic to expect a great recovery without putting in some work independently. It is easy to get off track, but simple habits such as doing your exercises at a scheduled time or setting a reminder in your phone can help you stay on track and accountable.
Consistency is key, and we see improved outcomes with patients that are keeping up with their exercises even when they are not under their therapist’s watchful eyes. A successful home exercises program shouldn’t be complicated, but something that works in your schedule, makes sense for your stage of recovery, and is safe and effective when not in the clinic. So go make your PT and your body proud and do your homework!!
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Medical Disclaimer: The information provided on this site, including text, graphics, images, and other material are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.
