The Importance of a Home Exercise Program & Tips for Staying Compliant
~BY MATTHEW COELHO, DPT~
When it comes to physical therapy, the exercises you do outside the clinic are just as important as the ones you do with your therapist. Home Exercise Programs (HEPs) are designed to complement your in-clinic sessions, accelerate your recovery, and help you maintain progress over time. However, sticking to a home exercise program can sometimes be challenging. Let’s dive into why HEPs matter and how you can stay on track.
Why Are Home Exercise Programs Important?
- Faster Recovery HEPs reinforce the work done during your therapy sessions. Consistently performing these exercises ensures you’re building strength, improving mobility, and reducing pain more efficiently. Your body needs regular movement and stimulation to adapt and recover fully.1
- Improved Outcomes Studies show that patients who stick to their home exercises experience better outcomes and a lower chance of re-injury. When muscles and joints are consistently worked in a controlled and therapeutic way, the body responds positively, leading to faster healing times.2
- Long-Term Benefits Your HEP doesn’t just help you recover; it lays the foundation for lifelong healthy habits. Regularly performing these exercises can prevent future injuries and chronic conditions. Strengthening weak muscles, improving flexibility, and enhancing balance can help you stay active and independent longer.3
- Increased Self-Reliance By engaging in your HEP, you take an active role in your recovery. This empowers you to manage symptoms, understand your body’s needs, and reduce dependency on medical interventions over time.3
- Cost-Effective Treatment Adhering to your home exercise program can help reduce overall healthcare costs. By maintaining your progress at home, you may reduce the number of physical therapy sessions needed and prevent future medical expenses related to re-injury or chronic conditions.4
Tips for Staying Compliant with Your Home Exercise Program
- Set a Routine Schedule your exercises at the same time each day to build consistency. Treat it like an appointment you can’t miss. Whether it’s first thing in the morning or before bed, having a set time makes it easier to follow through.
- Start Small If you’re feeling overwhelmed, start with just one or two exercises and gradually build up. Progressing slowly is better than doing nothing at all. Small, consistent efforts can lead to significant improvements over time.
- Use Reminders Set alarms on your phone or use sticky notes in visible places as gentle nudges to get your exercises done. Some people find it helpful to incorporate exercises into their daily routines, like stretching while watching TV or doing balance exercises while brushing their teeth.
- Make It Convenient Create a dedicated space at home for your exercises. Keep your equipment, like resistance bands or foam rollers, nearby to reduce barriers to starting. If you don’t have space, consider exercises that require minimal equipment so you can do them anywhere.
- Track Your Progress Keep a journal or use a tracking app to log your exercises. Seeing your progress over time can be motivating and help you stay accountable. Writing down how you feel before and after each session can also help you recognize improvements in pain levels and mobility.
- Get Support Share your goals with family or friends, or ask someone to join you during your exercises. Having a support system can make all the difference. Even letting your therapist know how you’re doing can help you stay on track and get the necessary encouragement.
- Ask Questions If you’re unsure about any exercises or feel discomfort, don’t hesitate to reach out to your physical therapist. We’re here to help you succeed. Adapting exercises to fit your needs ensures that you stay safe while performing them correctly.
- Celebrate Small Wins Recognize and reward yourself for milestones, whether it’s completing a week of exercises or noticing improvements in your mobility. Positive reinforcement helps keep motivation high, so acknowledge your hard work.
- Stay Positive and Patient Healing and recovery take time. It’s important to be patient with yourself and stay positive. Some days will be easier than others, but consistency is key to seeing results. Remind yourself why you started and focus on your progress.
- Modify If Needed If an exercise becomes too easy or too difficult, talk to your therapist about adjustments. Your program should evolve as you get stronger and more mobile. Making changes based on your progress can keep things interesting and prevent plateaus.
A Collaborative Approach to Your Recovery
At Atlantic Physical Therapy, we’re committed to helping you achieve your goals. Your home exercise program is a crucial part of that journey, and we’re here to support you every step of the way. Remember, consistency is key, and even small efforts can lead to big improvements over time.
If you have questions about your HEP or need guidance, don’t hesitate to contact us at 207-797-3006 or visit our contact page. Let’s work together to make your recovery a success! Whether you are recovering from an injury, managing a chronic condition, or looking to prevent future issues, your commitment to your home exercise program will help you get the best results possible.
Citations:
- Jack K, McLean SM, Moffett JK, Gardiner E. Barriers to treatment adherence in physiotherapy outpatient clinics: A systematic review. Manual Therapy, 2010, 15: 220–228
- Kolt GS, McEvoy JF. Adherence to rehabilitation in patients with low back pain. Man Ther. 2003;8(2):110-116. doi:10.1016/s1356-689x(02)00156-x
- Karnad P, McLean S. Physiotherapists’ perceptions of patient adherence to home exercises in chronic musculoskeletal rehabilitation. International Journal of Physiotherapy. 2011 Jun;1(2):14-29
- Duijvestijn M, de Wit GA, van Gils PF, Wendel-Vos GCW. Impact of physical activity on healthcare costs: a systematic review. BMC Health Serv Res. 2023;23(1):572. Published 2023 Jun 3. doi:10.1186/s12913-023-09556-8
