Disclaimer: This post contains affiliate links…

 

Homework is Essential for Recovery

As I recover from an injury with the expert guidance of my physical therapist Ashley, it is my responsibility to do my homework. Ashley is a key part of my rehab, but the greater responsibility lies on my shoulders. If I don’t do the work, I won’t see the results.

Luckily for me, I have a home gym full of pretty much every piece of equipment I need to complete my physical therapy homework, but what about the average person who isn’t a fitness professional? What are the items they would need to be able to complete basic physical therapy exercises at home?

Below are key items that will serve the needs for many different injuries and types of rehab plus will give you a good start toward having items on hand for day-to-day workouts. Whenever possible, I’ve chosen quality items that will give you the most bang for your buck…

 

Resistance Tubes

Resistance tubes can provide light to heavy resistance while doing exercises to strengthen muscle groups.

  • • yellow – very light gauge
  • • green – light gauge
  • • red – medium gauge
  • • blue – heavy gauge
  • • purple – very heavy gauge

 

Resistance Bands

Resistance bands can do the same job as tubes although they are not as easy to grip. They can be tied easily to use for a wider variety of exercises and are a more economical choice than tubes.

  • • yellow – very light gauge
  • • green – light gauge
  • • red – medium gauge
  • • blue – heavy gauge
  • • purple – very heavy gauge

 

 

Balance Pad

Balance pads are great tools to use for rehabbing ankle injures and double well for use in challenging the core during other standing exercises.

 

Swiss Ball

Swiss balls are excellent for a variety of uses including balancing and stretching.

  • • 45-centimeters – for people under 5′ tall
  • • 55 centimeters – for people 5′ to 5′ 6″ tall
  • • 65 centimeters – for people 5′ 7″ to 6′ 1″
  • • 75 centimeters – for people 6′ 2″ to 6′ 7″

 

Exercise Mat

Mats provide an added layer of comfort and cleanliness when exercises require getting on the floor.

 

Heat Pack

Heating pads help bring warmth to the injured area to help promote blood circulation and healing. Use your heating pad in accordance with your physical therapist’s instructions.

 

Cold Pack

Cold packs work well immediately after an injury to help prevent blood flow to the area and to help prevent swelling and bruising. Use your cold pack in accordance with your physical therapist’s instructions.

 

Shop Realistically

My advice is to start by purchasing just a few of these items and adding pieces of equipment once you find that you are actually using what you own. When in doubt, ask your physical therapist which pieces of equipment she would recommend buying first.

 

Questions:
  • • Have you recently used any of these pieces of equipment?
  • • Are you good at doing your physical therapy homework?
  • • Do you have a go-to physical therapist or do you change who you see based on your type of injury?

 

Disclaimer:  This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me a small commission. 

 

Happy Running! ~ Deb