Five Tips for Fitting Your Physical Therapy Home Exercise Program into A Busy Schedule
Physical therapy is time-consuming. Besides managing appointments, most treatment requires the dreaded home exercise program. Carving out time in an already demanding life schedule is a challenge. But, it is doable and critical for successful rehabilitation.
On top of work, a new baby, volunteering, and managing a home, one patient exclaimed, "I'm just trying to survive right now." You are right! We can't ignore the baby, broken water pipes, a return to work, or lack of sleep to squeeze in PT exercises. I have to admit, that would be the first thing I'd want to throw off my to-do list. But, to achieve success with daily functional tasks safely, without pain and further injury these exercises are a necessary evil; they are the broccoli of function.
It is tempting to come to the clinic and just let the "PT do it." But in most instances, that will not lead to a full recovery or long-term success and will undoubtedly lengthen the time it takes to get well. There are at least two people on the rehab team: the patient and the therapist.
So team, how do we manage these exercises? Here are a few tips from Coach Amy:
Spread out the load.
Make a checklist.
Get help.
Ask your PT.
Get creative.
Spread out the load.
In most cases, doing a few exercises at once and spreading them out throughout the day is not harmful to the process. When it comes to training the body, this is beneficial. Taking 5-10 minutes here and there to do a few at a time will allow you to fit it into those "down times" that occur between all the busy. It will also allow you to slow down, focus and maintain quality for each repetition instead of trying to rush through all the exercises into one chunk to get it done.
I have a patient who does her single leg balance exercises every morning while brushing her teeth!
Make a checklist.
Take your videoed exercises and make a list for each one that you check off throughout the day as you get them done. Your list may be on old-fashioned paper, a whiteboard, or a digital app. Whatever you choose, don't leave the list in your head. Make sure you get to physically check it off and see it visually when you complete each one.
Get help.
Enlist family, friends, and children to help you get it done. If kids are old enough, set them up with their version of "PT" so you can do it together. Spouses will surely help keep the house from catching fire if you ask them to cover you for 10 minutes (v.s. 40 min) while you find a corner to do two sets of one of the exercises on your list.
Ask your PT.
Has your list grown from 5 exercises to 25 throughout your treatment? EEk! Sometimes we lose track. Most therapeutic home programs do not need to be lengthy. But, it does depend upon the nature and complexity of your injury and your goals. If your program has taken over your life, be sure to talk to your PT. Go through your list together, eliminate those no longer needed, and select the most relevant and important ones.
Get creative.
Are walking lunges on your list, but you have a cranky infant that needs to stay moving? Let's lunge while pushing a stroller! Always check with your PT before modifying an exercise to ensure it is safe.
Broccoli may be hard to get down, but if you prepare it right, it isn’t so bad. Make a plan, enlist the help you need, and fit that home exercise program into your life. You will be really glad you did.
How have you managed to fit in your prescribed PT exercises? We want to hear from you! email us with your creative solutions and recipes for success.