If you’ve ever been to a physiotherapist, then you must have received a list of exercises to do at home.
Sometimes, this list is given verbally while other times we give our patients a sheet of paper or share some videos that explain how they can do the home exercises.
The thing is – no one likes getting homework. Especially when it’s difficult and you know that it might cause you pain. And for some people, that’s exactly what a home exercise program (HEP) is.
But a HEP is a crucial part of your rehab. It’s one of the biggest factors that decides how fast you’ll recover and how well physical therapy will work for you.
In this article, we’ll explore the importance of HEP and share proof of its effectiveness. You’ll also find some practical tips to help you follow the home exercise program no matter what it might be.
What Is Home Exercise Program (HEP) In Physical Therapy?
A home exercise program is self-explanatory. It’s a set of instructions and exercises that a physiotherapist prescribes to you to do at home.
These can include the exercises you do at the clinic under supervision or some variations of those. Your HEP also includes the movements you should avoid as part of your rehab.
The prescribed exercises can be for the prevention of injury or rehabilitation after one.
For example, if you’ve had an ankle sprain and you come to a PT office, your home exercise program might include exercises to strengthen the ligaments around the ankle and muscles of the lower limb to prevent another sprain.
And if you have knee osteoarthritis, then the exercises might be rehabilitative – thus aimed at helping you reduce the pain and improve function.
A home exercise program is always individualized to your condition. A physiotherapist selects the exercises according to your goals and daily activities.
So suppose a person has carpal tunnel and their job requires them to spend hours typing on a keyboard. Then the physio might advise them to wear a splint during typing or suggest ways to put their wrist in certain positions while typing.
But the same won’t be required in the home exercise program for a person who doesn’t do a lot of typing.
Why Are Home Exercises Important in Physical Therapy?
The HEP is an extension of what you do in the clinic. Home exercises are important to do because these:
- Improve muscle memory. Your muscles need to repeat the exercises many times to remember how a movement is done. HEP helps you do that much faster than what you’ll achieve with only in clinic PT. (Reference)
- Help your body adjust to the exercises much quicker
- HEPs make long-term care possible. You can do your exercises at home even after being discharged from the PT clinic. Thus you can maintain your progress for a longer time.
- Help you adopt a healthy lifestyle at home
- Give you confidence in your ability to help yourself heal. It can make you more independent in performing your activities at home.
- These are cost-effective since home exercises save you from having to come to the PT center every day and pay for the services.
- It speeds up your recovery. Research shows that people who follow the prescribed home exercise program tend to enjoy quicker and longer-lasting recovery. (Reference)
- Home exercises are one of the best antidotes to prevent re-injury and maintain the progress you’ve made in the PT clinic.
- The HEP is necessary to teach you to avoid the movements that can make your condition worse.
Do Home Exercise Programs Actually Work for Physical Therapy Patients?
The proof is in the pudding. There have been countless research over the years to show us the effectiveness of home exercise programs.
So yes, HEPs work for PT patients. But only if you follow them as advised.
In 2014, researchers studied the effectiveness of home exercise programs for hip fracture patients.
They compared two groups of hip fracture patients – one that was given a HEP and the other that was managed primarily with diet and nutrition after in-clinic physiotherapy.
They found significant improvement in the group that was prescribed a home exercise program after the end of the formal clinical rehabilitation.
The main functional outcomes included in the study were balance, gait speed and chair rise. The study found superior results for the home exercise group at 6 months and 9 months after the start of the study. (Reference)
Similarly, a study conducted in 2019 by Australian physios found that home exercise programs can have similar benefits as clinical exercises for Parkinson’s patients.
The study showed that HEP significantly improved the balance-related activities and quality of life of patients more as compared to those that only exercised under physiotherapists’ supervision.
These studies are good proof to show us that home exercises are just as important as center-based ones and can work tremendously for PT patients. (Reference)
How Often Should You Do PT Exercises at Home?
The frequency and intensity of a home exercise program varies from person to person. It depends entirely on what your physio tells you.
If your HEP is exhausting and you’re slightly sore afterwards, then your physiotherapist might recommend that you do your exercises three to five times a week for about an hour each time.
But if your exercises are light and don’t cause too much discomfort, then you can easily do your home exercise program every day. (Reference)
Also, some HEPs are designed for a short time duration such as a couple of weeks to complement your in-clinic PT treatment. While some home exercises are life-long such as those for knee osteoarthritis or cerebral palsy.
Tips to Help You Stick To Your PT Home Exercise Program
One of the biggest issues I see with my patients is that they can’t stick to the home exercise program.
Every time I ask them if they did the exercises I gave them to do at home, they say no and then give me a list of reasons why they couldn’t.
It’s not entirely the patient’s fault.
Sometimes there are too many exercises to remember. Other times the patients don’t feel confident enough to do the exercises independently. Or there could be some other reason.
But the thing is that you have to follow the home exercises if you want your physical therapy to work. As I’ve said above, multiple studies have shown us that HEPs are a great tool to help you recover faster. (Reference)
So here are some practical tips to help you do your home exercises that are prescribed by your physiotherapist:
1. Choose the Best Time of the Day to Exercise
If you’re a morning person, then exercise early in the day when you’re fresh. If you prefer the evenings, then do your home exercises at that time. Performing your exercises when you feel most energized is a great way to stick to the HEP.
If you can’t carve out a specific time, then try to include your exercises within your daily activities. For example, practice squats while you wait for your coffee to be ready or do some neck stretches while listening to your favorite podcast.
2. Pay Attention to Your Environment
Research shows us that your environment has a major impact on the performance of your exercises, your mental health and adherence to your exercise routine. (Reference)
So make sure that there’s plenty of ventilation where you exercise. Exercise indoors if that’s your happy place or go outside to exercise in your yard or a park if that makes you feel better.
You can play videos on a screen or put on some music to distract you if you prefer.
3. Choose Exercises That You Enjoy
Talk to your physiotherapist to adjust your exercises if some are too difficult for you to do. If you don’t enjoy the home exercise program, it can be that much harder to stick to it.
There are usually quite a few different variations of each exercise out there. So your physio should be able to give you a different one which has the same benefits.
4. Find a Buddy
You might find it easier to stick to your home exercise program if you have someone to do them with. Find a group class that you can join if that’s a possibility. Or find a friend or a family member to exercise with. (Reference)
5. Keep Your Eye on the Prize
Learn about the science behind each exercise and understand how it helps you recover. Knowing about the benefits can motivate you to follow the exercise program.
The Takeaway
Physical therapy requires active participation from the patients. Your physiotherapist can only do so much. You need to continue your exercises even when you’re not in a PT center to see results.
Home exercise programs are a great way to practice your clinical exercises at home.
These can give you the confidence you need to start moving independently and safely return to your previous activities. Different researches have shown that home exercise programs, when followed accurately, can do wonders for your rehab.
You’ve got to find your own ways to stick to the HEP that your physio gives you. If you have any questions regarding physiotherapy exercises or home programs, feel free to contact us anytime.
Disclaimer: This article is for informative purposes only. We provide well-researched and authentic information. Do not consider this personalized health advice. Please contact a licensed healthcare professional for medical issues and health concerns.
