Physical Therapy Exercises to Do at the Gym

Maximizing Recovery: Physical Therapy Exercises to do at the Gym

Whether you’re recovering from an injury or you want to try new exercises for improved movement, physical therapy is the perfect solution! Contrary to popular belief, physical therapy is not solely for those who have an injury. Physical therapy exercises are great for improving balance and mobility, as well as managing age-related medical issues.

Though you should always seek proper medical advice from your trusted physician, the experts at Fitness World have put together a handy guide for physical therapy exercises to do at the gym! In this blog, we’ll focus on key details like physical therapy benefits and specific exercises you’ll need for the affected areas of your body.

Benefits of Gym-Based Physical Therapy Exercise

As a whole, gym-based physical therapy exercises offer so many benefits for individuals on the path to recovery or even for those looking to enhance their overall physical well-being. Here are some of our favourite advantages of incorporating physical therapy exercises into your gym routine.

Targeted Rehabilitation

Gym-based physical therapy allows for targeted rehabilitation, addressing specific areas of weakness, imbalance, or injury. Tailored exercises designed by a physical therapist help individuals regain strength, flexibility, and function with additional precision!

Improved Range of Motion

Many physical therapy exercises performed in a gym setting focus on improving joint flexibility and range of motion. This is particularly beneficial for anyone recovering from orthopedic injuries or surgeries, helping to restore normal movement patterns.

Enhanced Balance and Coordination

Gym-based exercises often incorporate activities that challenge balance and coordination, helping to not only aid in preventing falls but also contributing to better functional movement for daily activities and confidence.

Professional Guidance

Many gyms have experienced personal trainers who can guide proper exercise techniques and form. This is especially valuable for individuals undergoing physical therapy, as correct form is essential for both effectiveness and safety.

Mental Well-being

Physical therapy exercises can also positively impact mental health! The social community of the gym, combined with the endorphin release during exercise, helps create a more positive mindset, reducing stress and improving overall well-being.

Physical Therapy Exercises for Recent Knee & Hip Replacements

Recovering from recent knee and hip replacements involves a gradual and targeted approach to physical therapy exercises. While these are some exercises that may be beneficial, it’s always best to consult with a healthcare professional or physical therapist to tailor a program based on individual needs and the specific surgical procedure.

For Knee Replacement

Quadriceps Sets

   – Sit or lie down and straighten your knee. Tighten the muscles on the top of your thigh and hold for a few seconds. Relax and repeat.

Straight Leg Raises

   – While lying on your back, lift your leg straight up, keeping your leg extended. Hold for a few seconds and then lower it slowly. This exercise strengthens the quadriceps.

Heel Slides

   – Lie on your back and slowly slide your heel up towards your buttocks, bending your knee. Slide it back down to the starting position. This exercise promotes knee flexibility.

Seated Knee Flexion

   – Sit in a chair with your feet flat on the floor. Slide your foot back underneath the chair, bending your knee. Hold for a moment and then return to the starting position.

For Hip Replacement

Ankle Pumps

   – While lying down, move your ankle up and down, flexing and extending your foot. This helps prevent blood clots and improves circulation.

Gluteal Sets

   – While lying on your back, squeeze your buttock muscles together and hold for a few seconds. Relax and repeat. This exercise promotes the activation of the gluteal muscles.

Heel Slides (Hip)

   – While lying on your back, slide your heel towards your buttocks, bending your knee. Slide it back down to the starting position. This helps improve hip flexibility.

Hip Abduction

   – While lying on your back, slide your leg out to the side, away from your midline. Hold for a moment and then slide it back. This exercise targets the muscles on the outer part of the hip.

Seated Hip Flexion

   – Sit in a chair and lift your knee towards your chest, flexing your hip. Hold for a moment and then lower it back down.

Recovery Therapy Exercises After ACL Surgery

Recovery after ACL (anterior cruciate ligament) surgery involves a gradual and structured physical therapy program to restore strength, stability, and range of motion to the affected knee.

It’s crucial to follow the guidance of your healthcare provider, personal trainer, or physical therapist, and the exercises should be introduced gradually based on your individual progress.

Here are some common physical therapy exercises for ACL surgery recovery.

Early Stage (0-2 Weeks)

Quadriceps Sets

   – Sit or lie down and tighten the muscles on the top of your thigh (quadriceps). Hold for a few seconds and then relax. Repeat frequently throughout the day.

Ankle Pumps

   – While lying down, move your ankle up and down, flexing and extending your foot. This helps prevent blood clots and maintains circulation.

Heel Slides

   – Lie on your back and gently slide your heel along the bed or floor toward your buttocks. Slide it back down to the starting position. This helps improve knee flexion.

Intermediate Stage (2-6 Weeks)

Straight Leg Raises

   – While lying on your back, lift your leg straight up, keeping your knee extended. Hold for a few seconds and then lower it slowly. This exercise strengthens the quadriceps.

Seated Knee Flexion

   – Sit in a chair with your feet flat on the floor. Slide your foot back underneath the chair, bending your knee. Hold for a moment and then return to the starting position.

Active Knee Extension

   – Sit on the edge of a bed or table with your surgical leg hanging off. Allow your knee to straighten fully, then lift your heel slightly off the surface, activating your quadriceps.

Advanced Stage (6 Weeks and Beyond)

These are a few of our favourite advanced state exercises for those who are around the six week stage of their ACL surgery.

Hamstring Curls

   – While lying on your stomach, bend your knee and bring your heel towards your buttocks. Hold for a moment and then lower it back down. This exercise targets the hamstrings.

Step-Ups

   – Step up and down a low step or platform using your surgical leg. Ensure a controlled motion and use a railing or support for balance if needed.

Lunges

   – Perform forward or reverse lunges to enhance overall leg strength and stability. Focus on maintaining proper form and balance.

Balancing Exercises

    – Stand on one leg with support and gradually progress to unassisted standing. Incorporate balance exercises on stable and unstable surfaces to improve proprioception.

Sprained Ankle Physical Therapy Rehab at the Gym

Healing a sprained ankle through physical therapy at the gym involves a gradual approach to regain strength, flexibility, and stability. Reminder – start slow and make consistent progress. You don’t want to add any additional injuries while attempting to heal.

Here are some sprained ankle physical therapy exercises suitable for the gym setting.

Range of Motion Exercises

Toe Taps

Sit on a bench or chair and gently tap your toes on the ground, working through a pain-free range of motion. This helps improve ankle mobility.

Alphabet Exercises

While sitting on a chair, extend one leg and write the alphabet with your toes while they are in the air. This exercise promotes ankle mobility in different directions.

Strengthening Exercises

Calf Raises

Stand with your feet hip-width apart, lift your heels off the ground, and then slowly lower them. Perform this exercise near a support (e.g., railing) for balance.

Resistance Band Exercises

Use resistance bands for exercises like ankle dorsiflexion and plantarflexion. Loop the band around a fixed point and your foot, then move your foot against the resistance.

Ankle Inversion and Eversion

Sit on a bench with your knees bent and your feet flat on the floor. Lift the outside of your foot while keeping the inside planted, and then vice versa. This helps strengthen the muscles surrounding the ankle.

Cardiovascular Exercise

Stationary Bike or Elliptical

Low-impact cardiovascular exercise helps maintain overall fitness without putting excessive strain on the injured ankle. Adjust the resistance to a comfortable level.

Flexibility Exercises

Calf Stretches

Perform gentle calf stretches to maintain flexibility. Lean against a wall with your hands and straighten the back leg, feeling a stretch in the calf.

Towel Stretch

Sit with your legs straight out and loop a towel around the ball of your foot. Gently pull the towel towards you to stretch the calf and Achilles tendon.

Back and Shoulder Pain Relief Exercises

If you’re experiencing back and shoulder pain, adding specific exercises into your routine can help reduce any discomfort and improve flexibility and strength. After all, your back and your shoulders are responsible for taking on a lot during the day, so it’s important to add in easy exercises that don’t add too much strain.

For Back Pain

Child’s Pose

   – Kneel on the floor, sit back on your heels, and reach your arms forward, lowering your chest towards the floor. This stretch can help relieve tension in the lower back.

Bridge Exercise

   – Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, creating a straight line from shoulders to knees. Hold for a moment, then lower down.

Seated Forward Bend

   – Sit with your legs stretched out in front of you. Hinge at your hips to reach forward towards your toes. This stretch targets the lower back and hamstrings.

For Shoulder Pain

Neck Stretches

   – Gently tilt your head to one side, bringing your ear towards your shoulder to stretch the neck muscles. Repeat on the other side.

Shoulder Rolls

   – Lift your shoulders up towards your ears, then roll them back and down in a circular motion. This helps release tension in the shoulder muscles.

Doorway Stretch

   – Stand in a doorway with your elbow bent at a 90-degree angle. Place your forearm against the door frame and gently lean forward to stretch the chest and shoulders.

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