Recovering from an injury requires discipline, determination, and hard work. You’ll need to commit to lifestyle changes and, depending on the circumstances, you may have to accept new limitations.
On the other hand, physiotherapy, can be an exercise in self-care. When you set goals, and build exercising into your schedule you will start to feel better physically and emotionally. Consider how using these pieces of equipment in your home will improve your quality of life.
Foam Rollers
Rollers are deceptively simple. Use them correctly and you’ll experience many of the same benefits as a massage: reduced inflammation, improved circulation, and improved flexibility.
These versatile tools can be used to soothe aching muscles around the entire body (check out this article from Women’s Health Magazine for some ideas). Usually you can pick up a foam roller for about 20-40 dollars.
Resistance Bands
You may recognize these common physiotherapy tools, they’re kind of like giant rubber bands. Resistance bands are ideal for home use because they require very little storage space and are incredibly versatile.
By adding resistance to natural movement resistance bands efficiently work your muscles from head to toe (you’ll find many examples here). These bands also come in a range of resistance levels so they are effective for people of all fitness levels.
And since resistance bands are inexpensive you can upgrade to higher resistance without much of an investment.
Stability Balls
Like our first two pieces of equipment, stability balls are very versatile (and you can use them for a full body workout). But in addition to strength they also improve cardio and balance.
Incorporating an exercise ball into body-weight exercises (push-ups for example) increases that exercise’s effectiveness by adding the challenge of an uneven surface. But stability balls will also reduce the strain on your muscles and your spine during certain movements.
Before buying a stability ball you should check to see that it’s the correct size for you. For quick reference sit on the ball. If your hip and knees are on a right angle with the floor, then it should be a good fit.
According to RitFit, people between 4’11” and 5’4” should get a ball that’s 55 cm in diameter, those between 5’4” and 5’7” should get 65 cm in diameter, and if you’re between 5’11” and 6’7” go for a ball that’s 75 cm in diameter.
Stationary Exercise Bike
An exercise bike is by far the most expensive and complex piece of exercise equipment on this list. But they’re worth including because people of all ages can use them for cardio workouts and leg strengthening.
Because they are low impact, bikes are a great way to bounce back from common leg, foot, and ankle injuries. Though it’s worth noting that those with knee problems may experience some difficulty.
Many physiotherapists prefer recumbent bikes because they provide more lower back support and are more comfortable.
We think it’s great that you’ve taken initiative by reading this article and learning about how you can further your physiotherapy at home. Just remember to consult your physiotherapist before adding to your existing physiotherapy routine. Give us a call today. We’re more than happy to answer any questions you may have.