Using Physical Therapy at Home

After physical therapy is over, you might experience joy in having successfully completed your rehabilitation objectives, yet be anxious about whether or not you can maintain these gains on your own. A large portion of your success in physical therapy will depend on what you do at home, and remaining on the couch will only affect your results.

From exercise videos to stationary bikes, there are so many pieces of house exercise equipment waiting to deck the walls in your basement. But with the proper setup, you can realistically recreate the environment of an average physical therapy clinic that you might know from your local health club. All you need is these seven essential pieces of exercise equipment.

7 Pieces of Home Physical Therapy Equipment
Compared to cardio machines, PT equipment is simple to use, easy to store, and very inexpensive. Best of all, these pieces are ideally suited to help you reach your health goals at home, whether you want to continue your rehab, forego surgery, or build your strength and stability.

1. Set of Resistance bands
Resistance bands are among the most overlooked pieces of equipment by Physical Therapists. In the clinic, however, you will observe that full-band exercise equipment is an extremely popular assessment item for physical therapists. Everyone needs some type of resistance band. Whether your goal is to maximize your range of motion or improve your overall fitness, a resistance band can help.

Even a little set of resistance bands can provide wide-range resistance, from a few pounds to 100 pounds. Some of the bands have handles that allow you to place them into a doorway to change the angle or range of motion. Because you can manipulate the point where tension is applied, with resistance bands, you can work on specific muscles, such as the rotator cuff.

2. Stretch strap
A stretch strap can intensify and counteract your stretches, improving your flexibility. Stretch straps contain a variety of loops to allow you to hold your posture comfortably. Velcro straps are inexpensive but helpful in improving flexibility, and they help decrease muscle tension. No matter your flexibility level, a stretch strap will allow you to maximize your stretches. Athletes and yogis rely on these straps to mimic partner-assisted stretching. Even if you have little flexibility, a stretch strap will serve as a scaffold, bridging the gap between your hands and toes or whatever you want to include.

3. Foam roller
Foam rollers are some of the best-loved pieces of physical therapy equipment; so simple, yet so effective at massaging away tension. Foam rollers come in a wide range of densities and sizes but have a wide variety of uses.

If you tense your back, lay down on a foam roller like a massage therapist who presses into it. Rolling on different layers of your body this way will unwind your pecs and also stretch your back, relieving tension.

4. Adjustable weights (hand or ankle)
After you complete your physical therapy sessions at your clinic, carry on your treatments at home by installing some adjustable ankle weights or hand weights. The slight resistance they provide allows you to slowly build your strength and stamina. As an added benefit, strapping on ankle weights will even allow you to build up some major leg muscles. You can use ankle weights to improve your equilibrium in the event you strengthen leg muscles sufficiently.

Small hand weights are beneficial as you get to the next stage of a rehabilitation procedure, for example, with a torn rotator cuff. This is helpful because these weights allow you to exercise at a gradually increasing weight. They are additionally small and light, so they take up a lot of storage space, making them a handy choice.

5. Balance pad
No matter how old you are, a shaky feeling of balance can get you into trouble. I work to help all sorts of patients improve balance through strength exercises, dynamic stability, and a helpful balance tool. Even if you're otherwise strong and fit, a balance pad makes any exercise instantly harder, regardless of whether it is standing on one leg or performing full squats. Balance pads introduce an element of dynamic balance, which means you have to engage more muscles to maintain your stability as the surface responds to your motions.

At first, it was difficult to maintain balance, so aim to set up your balance toys in an area of your home where you have easy access to get steady. Many people find the balance pad provides a challenge that lasts a long time. You can alternatively get a walking beam for lunges or walk toe-to-heel.

6. Overhead pulley
As a ball-and-socket joint, the shoulder is particularly prone to injury, whether it's tendonitis, a frozen shoulder, or a torn rotator cuff. If you come to PT with a shoulder injury, you probably won't leave before performing the overhead pulley stretch.

Overhead pulley systems use rope, a metal pulley, and a strap that can be hooked to the top of a closed doorway. With your back to the door, you would sit down and use the pulley to focus on your range of motion and overhead shoulder strength.

7. Yoga ball (fitness or stability ball)
A yoga ball is a heavy, inflated rubber ball strong to support your weight. Some fitness balls are weighted with sand for balance or added resistance. Both durable and lightweight, a yoga ball is very helpful for various physical exercises and not just yoga! A quick search online will turn up numerous free yoga ball workout routines. In general, a fitness ball is defined by its height, and one that is too short or too tall will not be as useful. If you're worried about starting the process all over again, do so with a model that comes with a stable base.

A yoga ball can help add dynamic stability to physical exercises such as crunches, pushups, planks, and so forth. You can additionally utilize the ball as a chair when not exercising. Pellets will help you strengthen your core, improve your balance, and lift your stability.

Special PT Equipment for Home Use
You can make an effective PT clinic with the items listed above. But to take it one step farther, consider these add-ons as they are designed to be fully integrated into your home PT treatment.

Massage gun
Similar to going to an expert massage therapist, a massage gun can release tension in your muscles, warm up your muscles, and assist with recovery. You can also utilize a massage gun to strengthen your muscles or merely to work out.

Ice packs or hot packs
Physical therapy involves exercise but is not the whole of it. A large portion of your recovery involves the use of other treatment modalities, for example, heating pads, which may also benefit your recovery. A heating pad can allow you to become warmed up for exercise or to remove stiffness the following day.

You may need to ice a particular injury, such as plantar fasciitis or a torn rotator cuff, find an ice pack, or pocket for a brace. There are even wearable heat pads like an over garment that you strap on like a belt or drape over like a shawl. Ice therapy should be restricted to 20 minutes on average. Cover your skin's surface with a soft towel to protect the skin from the cold ice pack.

TENS unit
You might assume that the electrical stimulation treatment you enjoyed in rehab isn't offered outside the clinic, but you would be wrong. There are numerous brands and kinds of TENS units available for home use, so you can find one that is suitable for your needs.

Generally, topical TENS therapy tends to help ease pain, especially for injury-related sites. Many athletes utilize topical TENS in their post-workout recovery, but you can also utilize TENS to prevent muscle atrophy while under bed rest.

Physical Therapy Home Clinic: Final Thoughts
On a regular basis, a physical therapist will hold you accountable for your workout routine and ensure you stay informed concerning your posture while you're exercising. Otherwise, this trust falls directly on you when at home.

The items mentioned above are all available to purchase at Pro Therapy Supplies at an affordable price. You may visit our website Pro Therapy Supplies or call us at 770-441-9808.