Physical therapy is used to restore function to muscles that have been impacted by an injury or disease. A physical therapist helps you to perform stretches and exercises that will reengage your injured body parts and help restore function. You may work with the physical therapist in his office or perform exercises at home. Follow all of your doctor's orders for physical therapy and for physical activity at home to build muscle and to prevent future injuries.
Step 1
Use heat therapy as directed by your doctor. Heat therapy involved placing heat packs or pads on your affected muscles for five to 20 minutes. The heat will help to loosen up your muscles and prepare them for activity.
Step 2
Perform stretches before engaging in therapy exercises. Never jerk your limbs or stretch when you feel pain. Move slowly in and out of stretches and hold each stretch for 15 seconds. Avoid holding your breathe; try to breathe in rhythm with your movements and as naturally as possible.
Step 3
Perform all assigned strengthening exercises on a daily basis. Do not use exercises that your physical therapist did not recommend or approve. Maintain proper form and use little to no weights initially. Attempting to do too much too early can result in another injury and lengthening your healing time.
Step 4
Increase the workload during strengthening exercises. Always get permission from your physical therapist or doctor before increasing the weight you use. As exercises become easy and you no longer feel challenged you should add more weight. An exercise should feel difficult between eight and 12 repetitions.
Step 5
Perform a cool-down at the end of each session. Move the designated body part slowly for three to five minutes and perform two to four more stretches. Stretching after exercise helps to relax your muscles and prevent soreness the next day.
Step 6
Apply ice to sore muscles. If you are still in early recovering from an injury you may experience swelling still. Use a bag of ice cubes wrapped in a towel or a bag of frozen vegetables. Apply ice for no more than 20 minutes every three hours to swollen areas.
Things You'll Need
- Heat pack
- Ice Pack
