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Physical Therapy Exercises:
Healing and Recovering from Injury

Accidents happen all the time, and we never know if we are going to arrive home from work safe and sound or end up with a whiplash after a close-call with another vehicle. In the latter scenario, the injury you suffer as a result could be serious or not. In any case, you would probably need time to recover.

Time to recover often means time off work. And time off work necessarily means no pay for that particular workday. Now, barring the fact that you may have taken sick leaves and your employer is the understanding kind, you still want to recover from your injury as fast as you can. Question is – How do you speed up recovery from an injury?

This is where physical therapy exercises come in.

What is Physical Therapy?

In the 14th General Meeting of the World Confederation for Physical Therapy (WCPT) in May 1999, the approved description of the nature of physical therapy is as follows:

“Physical therapy is the provision of services to people and populations to develop, maintain and restore maximum movement and functional ability throughout the lifespan. It includes the provision of services in circumstances where movement and function are threatened by the process of ageing or that of injury or disease. Full and functional movement are at the heart of what it means to be healthy.”

In other words, the goal of physical therapy is to help a person recover from the negative effects of ageing, injury or disease. Physical therapy exercises play a crucial role in the process of healing and recovery of a person from injury or disease.

Types of Physical Therapy Exercises

There are many types of physical therapy exercises, each type designed to help a person recover from a particular injury or to aid in the improvement of general health of a person.

Stretching and strengthening activities are the most common types of physical therapy exercises. These exercises not only help in restoring a person’s full functional ability but are also recommended as a daily routine to improve health.

Other important types of physical therapy exercises are balance, joint control, and muscle re-training. Read below for more information on the types of physical therapy exercises and how they can help you recover from injuries or prevent them from happening.

Balance Exercises

We don’t think much about it but balance is crucial to preventing falls and broken bones. Just imagine what would happen if you don’t know how to balance as you walk.

Of course, when you’re young and healthy, there is very little to worry about. However, as you get older but still maintaining your independence, balance becomes very important.

The purpose of balance exercises is to help you stay steady on your feet. But note that balance exercises are not for everyone. If you have severe balance problems or suffering from certain orthopedic conditions, consulting your doctor’s advice is recommended.

For best results, do the following balance exercises once a day for most days of the week:

• Forward Leg Lift

To keep yourself steady for the duration of the exercise hold on to a table, wall, heavy chair, or kitchen countertop with one hand. Do this only for the beginning of the exercise. Then, when you are certain of your balance, let go enough that only your fingertip is touching the surface. If, even with the fingertip, you are still unsteady, ask for someone to stand by to assist.

Now for the exercise steps:

? First, lift one leg slightly off the floor. Hold this position for five seconds, and repeat five times.

? Switch to the other leg and do the same.

? Next, do the same exercise, this time without holding on at all. Keep your arms at your sides.

? When you are certain that you no longer need to hold on, try the same exercise with your eyes closed.

• Forward Toe Touch

? Stand tall, feet about shoulder-width apart. Then, raise your hands to your shoulders. Your palms should be facing forward.

? Next, extend your right arm and place your left foot forward. Make sure your foot is pointing down with the toes touching the floor.

? Return to your starting position. Now, do the same with the opposite arm and the other foot.

? Repeat the exercise at least five times.

• Stand on One Leg

? Assume the same position as in the previous exercise – i.e., stand tall, feet shoulder-width apart.

? Then, extend your arms straight in front of you, palms facing the floor.

? Gently lift your left leg and bend it back. Your toes should be a few inches from the floor and your knees should be bent at a 45 degree angle.

? Hold the position for five seconds and repeat five times, before switching legs.

? After doing this for some time, you should feel some improvement in your balance. As you improve, you can practice this exercise while doing your routine activities. For instance, you can do a One Leg Stand while doing the dishes.

Endurance Exercises

These are a set of activities that increase heart rate and respiratory rate. Physical activities such as walking, jogging, running, biking, and rope jumping can, over time, improve the health of the lungs, heart, and blood vessels. Moreover, endurance exercises, if performed regularly, can also be an effective deterrent to diseases, such as diabetes, heart disease, stroke, and even certain cancers.

The following endurance exercises will help you strengthen your cardiovascular endurance, and as a consequence improve lung and heart health.

• Walking

Still considered as one of the best forms of activity to improve endurance, walking is something that everyone can do. What’s more, it is simple enough that even if you have little time to be active, you will not have trouble finding time to do this particular endurance exercise.

Walking allows you to accomplish a number of things in one go. First, you get time for your physical activity. Second, you get time for yourself. And finally, you get time with your friends who may accompany you.

• Push-Ups

If you want to improve your arm endurance, then try doing a minimum of 10 push-ups without resting between each one. If you cannot accomplish 10 push-ups at first, try reducing the number to 5 push-ups without resting between each one. Then, increase the number as you progress until you can finish 10 push-ups in one session.

After each session, allow yourself to relax for about 30 seconds, then repeat the whole exercise two or more times.

• Bench Stepping

? Place a sturdy bench or chair against the wall. Make sure that the bench is sturdy and steady enough to support your weight when you step on it.

? Step up with your right foot, followed by your left foot, and back down with right, then left. Do this at a rapid pace for one minute.

? After your one minute is up, allow yourself a rest for 15 seconds before repeating the exercise four times.

Post-Operative Exercises

For people who just had surgery, their mobility may be impaired as a result of the operation. Physical therapy exercises targeted for post-operative injuries can be a great help to speed up recovery.

Here are a few physical therapy exercises you may want to try after undergoing surgical operation:

• Increase Knee Flexion

This post-operative exercise is especially beneficial to those who just had total knee replacement. The purpose is to increase your knee’s range of motion, which may have been compromised as a result of the surgery.

? First, you need a chair to sit on in order to start the exercise. The chair should not be too low. One important indicator that a chair is not too low is if your hips are not higher than your knees when you sit.

? Sit down with your back straight.

? Take your non-operated leg and place it gently over the ankle of your operated leg.

? Remain seated as you slowly and smoothly begin bending your operated knee.

? Use your non-operated leg to push against the operated leg’s ankle.

? When you feel any resistance or discomfort in your operated leg, stop.

? Hold that position for ten seconds, and repeat the whole exercise five more times.

• Restore Normal Hip Motion after Total Hip Replacement

For the first few weeks after total hip replacement, the goal of post-operative exercises is to increase circulation to your legs and feet. By increasing circulation, the exercises can help prevent blood clots as well as improve muscle strength of the legs and range of motion of the hip.

Here are examples of early post-operative exercises after total hip replacement:

? Ankle Pumps: Move your foot slowly up and down, doing it as often as every five to ten minutes.

? Ankle Rotations: Move your ankle inward so that your toes are pointing towards your other foot. Then, move it outwards and away from your other foot. Repeat five times in each direction. Do this exercise three or four times a day.

? Bed-Supported Knee Bends: Bend your knee, sliding your heel toward your buttocks. Keep the heel on the bed and do not let the knee roll inward. Repeat the motion several times before moving on to the other leg.

? Buttock Contractions: Tighten buttock muscles and hold for 5 counts.

There are several more physical therapy exercises available to help speed up your recovery from injury, whether they are accident-related or a result of surgery. Some of these exercises are easy and simple enough for you to do by yourself without need of assistance. However, before you do any of these exercises, it is still a good idea to speak with your doctor about your intention first.

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