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10100 W. Lake Pleasant Parkway, Suite 1300 Peoria, AZ 85382
It is critical to remember to relax and give time for healing whether recuperating from surgery or an injury. It’s a good idea to start a decent fitness and physical rehabilitation program after you’ve healed adequately. Our Desert Edge Physical Therapist will demonstrate appropriate motions and assist you in beginning a healthy fitness routine. Here is some important equipment for at-home workouts between physical therapy appointments to help you remain on track.
An exercise mat should be used for any activity that requires your body to be near to the ground. A mat will provide softness and traction whether you’re doing Pilates or functional exercises to strengthen your core. A mat, rather than a rough, slick wood floor, will give a safe place to workout outside of a rehab center or gym.
Consider investing in the proper piece of equipment for you when purchasing any item. If you want to perform Pilates or yoga to strengthen your core, invest in a “sticky” non-slip mat that provides extra traction. Consider investing in a more cushioned fitness mat for functional activities that may require longer lying down or timed reps.
While exercise mats with a lot of cushions aren’t ideal for yoga or Pilates, they’re ideal for those who require additional support and want to lessen the stress on their elbow and knee joints.
An exercise mat can cost anywhere between $20 and $50. The price will vary based on the cushion’s size, thickness, and cosmetic characteristics such as color, design, and the presence of carrying straps.
Resistance bands are great since they can be brought anywhere and the workouts can be done virtually anyplace! Resistance bands are frequently used for muscular stretching and rehabilitation. Consider purchasing a set of resistance bands, loops, or straps after your physical therapist has given you permission to use them.
Resistance bands are available in various sizes and intensities. The variety of straps and cables available ranges from mild to heavy-duty. Users may gradually increase resistance by changing the size and stretch range. Resistance bands come in a broad variety of prices, thanks to features like handles and cuffs. Consult your physical fitness teacher to determine which would be the greatest match for your workout regimen.
A double lacrosse ball, often known as a peanut massage ball, is a sometimes ignored myofascial release tool.
Most people assume that a foam roller and a massage ball are all you’ll ever need; nevertheless, don’t discount the benefits that a peanut massage ball may give.
A peanut massage ball, when used correctly, may alleviate back stress and improve thoracic mobility. Furthermore, because of its distinctive form, it is excellent in reducing neck stress and headaches. These characteristics should be enough to persuade you that a peanut massage ball is a must-have item for anyone who wishes to practice trigger point massage and myofascial release at home.
For treatment from plantar fasciitis and injury recovery, foam incline slant boards assist stretch your calves and Achilles. Physical therapists frequently prescribe these lightweight blocks to strengthen muscles after a calf, ankle, or knee injury, and they may benefit anyone’s stretching regimen. During yoga and pilates workouts, they are employed. Look for models with high-density foam for comfort and a slip-resistant exterior when looking for this piece of equipment. You may stack two boards together to create a steeper inclination for deeper stretches.
Therapy putty can be used to treat a range of conditions, including:
Therapy putty can also be used after a hand fracture to assist preserve hand strength when immobilized in a shoulder sling following a shoulder or elbow injury or surgery. Hand and finger strength may be improved in a variety of ways. The handgrip can be improved with a towel, or specialist workout instruments like the Digi-Flex can be used to strengthen your hand, fingers, or thumb. If you have hand or finger weakness, see a physical therapist discover exercises that can help you with your unique problem. Your physical therapist may recommend that you utilize therapy putty as part of your home workout regimen to help you gain strength. This step-by-step workout regimen might help you come up with putty exercises to increase hand strength and mobility. Before beginning, this or any other fitness regimen, consult your doctor.
Another method for improving ROM is to utilize over-the-door shoulder pulleys. These pulleys can help you extend your shoulder in different directions to increase its mobility and, as a result, its function.
The shoulder pulley is a device that hooks over the top of a door and has a tiny pulley system at the top as well as a rope with grips hanging down from the pulley.
The pulleys may be used to conduct a variety of shoulder workouts to assist improve ROM in different directions. Your physical therapist can show you how to use the pulleys properly, so be careful to pay attention to what he says: Aggressive range of motion activities too soon after surgery might damage your shoulder and cause it to take longer to heal. Consult your doctor and physical therapist if you have any concerns about whether shoulder ROM exercises are safe for you.
If your physical therapist thinks you’d benefit from using shoulder pulleys at home, you might want to invest in a set. Your physical therapist may recommend more complex exercises after shoulder pulley movements become easier. Active ROM exercises and then shoulder strengthening exercises are a common development from shoulder pulley ROM exercises. Work with your doctor and physical therapist to make sure the activities you’re doing are appropriate for your condition.
The Theracane Massager is a self-massaging portable device that relieves muscle tension, stiffness, pain, and soreness. The Theracane is a hook-style back massager that makes it simple to reach hard-to-reach areas while improving circulation and relieving tension and knots. This back massager stick is great for those healing from muscular surgery or long-term ailments.
Characteristics and Health Benefits:
Massager for Muscular Dysfunction – Uses pressure to cure muscle dysfunction.
Six Knobs in Strategic Locations – For a Full-Body Massage
Ergonomic Design – Increased leverage for simple operation
The purpose of Superfeet is to provide support and structure to the back of the foot. This is where the natural stride’s first shock and heels contact initially reverberates through the body. Superfeet has used Podiatry science to create and deliver many of the benefits of orthotic insoles in a smaller, more user-friendly, daily packaging that anybody may use. During 70,000 custom-fitted orthotic insoles have been developed at the Superfeet development laboratory over the last 40 years. Superfeet has developed insole designs that increase the performance of your foot by modifying the intricate structure of the 26 bones of the foot to optimize its performance. Every step and shock are transmitted through the heel, which travels up the calf and knee, upper leg and back, and the entire body. Unfortunately, many of us will place unreasonable demands on this natural shock absorber at the end of our legs! It is frequently the source of discomfort, including not only foot pain but also knee pain, back pain, and even neck pain.
When suffering from dysfunction, pain, or injury, seeing a physical therapist might be precisely what your vehicle needs to keep running smoothly for the rest of your life. Too many of us believe we must just cope with the discomfort that arises as a result of inactivity, dysfunctional movement, or injury; however, Desert Edge Physical Therapy is here to help you restore your normal mobility so you may enjoy and complete your human experience! Contact us today!
10100 W. Lake Pleasant Parkway, Suite 1300 Peoria, AZ 85382