So – you’ve started going to Physical Therapy for your newly sprained ankle, or that nagging back pain that just won’t go away this time – congratulations! You are already making good choices for your body!
So what now? Probably your Physical Therapist has completed a lengthy evaluation including your medical history, mechanism of injury (how did it start), your “aggs and eases” (what makes it better, what makes it worse), and run you through an assessment comprising your range of motion, strength, flexibility – maybe even balance and functional tasks such as squatting and getting up and down from the ground. You’ve discussed your individualized goals and what you’d like to get out of your time in PT.
At this point, your PT likely has a pretty good idea of what’s going on with your injury – and where the best place to start might be. This is where your Home Exercise Program or “HEP” comes in – the first few (3-5) exercises instructed by your PT that you can complete easily and safely at home that will start you on the road to recovery. Your Physical Therapist will have printed out a written copy of these exercises to take home – and voila! You immediately complete your HEP 3 times a day, every single day, as recommended by your PT until your next follow-up visit!
Or perhaps, if you are like most of us, you bring your HEP home, run through the exercises once… and then lose track of your papers, lose motivation, and nothing changes until you see your PT a few days or even a week later.
Maybe the HEP doesn’t even make it out of your car! (*cough* Papers under the backseat!*cough*)
So… how do we “stick” with our HEP? We know it’s the start of moving better and feeling better – but how do we stay motivated to make the changes necessary? That’s what we’re going to discuss today – a few tips and tricks to “stick” to your HEP. In this article, we’ll discuss how knowing your why, making it easy, and making it fun/rewarding will help set you up for success.
Know Your Why…
First off – “knowing your WHY.” Likely you’ve touched on this already when discussing your goals with your Physical Therapist. Thinking about your goals (both Short Term and Long Term) and why you came to PT in the first place can be a powerful motivator to do your exercises.
Short Term Goals might include less pain or stiffness. Many people start to feel better in the beginning, just by actively moving forward with a plan towards recovery. Taking action can feel empowering, and when you feel empowered, it’s easier to continue moving forward.
Long Term Goals might include preventing or lessening the frequency or intensity of injury flare-ups or just staying mobile for the activities you enjoy. Thinking about your WHY is great – but now let’s take it to the next level. Write it down! Wherever it will catch your eye – a reminder on your phone or a sticky note on your fridge, bathroom mirror, or the side of your work laptop.
Make it Easy…
Great – now that you’ve thought about your WHY AND written it down somewhere eye-catching for reminders throughout the day, what’s next? How do we make it more likely you’ll actually do your HEP?
Make it EASY.
For most of us, motivation can wax and wane and “willpower” can be fickle (there’s no moral judgment here – it’s how our brains are hard-wired!). Improve your chances of completing any habit by making it as easy as possible to complete. Here are some tips to get your HEP in several times a day:
- Put your printed HEP next to your bed (and a copy on the fridge and at your desk!) – some people like using an app to keep track of their exercises
- Set a reminder to your phone to take short movement breaks throughout the day
- Leave any equipment needed like a stretching strap or yoga block near your bed or exercise area – you’re less likely to get that stretching strap if you need to go unearth it each time you want to do your HEP
*This next tip is so good, it deserves its own section – link your HEP with another habit you already have established! This is one of my favorites because it doesn’t take any extra brain space and it makes it easy to remember it’s time to complete your HEP.
For example…Need to do your standing hip exercises? Do them while waiting for the coffee pot, microwave, or while standing at the office printer.
…Has your PT assigned you mini squats to strengthen your legs? Do your reps in the bathroom each time you wash your hands.
…Need to do some of your exercises in supine (laying down)? No problem! Do them right before getting out of or immediately upon getting into bed. It’s a great way to wake up and/or wind down for the night. Bonus: do a third set on the floor while watching TV with family. Warning: your pets may want to “assist” you with your exercises!
Make it Fun/Rewarding…
So, you’ve thought about and written down your goals and your WHY for completing your HEP, and you’ve made it EASY to follow through on your exercises. What’s going to help you keep going with this new habit?
Make it fun and/or rewarding.
It seems obvious enough – doing something you enjoy makes it more likely you’ll continue doing that thing – turns out our brains are hard-wired that way. An example might be taking the time to finish an exciting book or showing up to dance class each week because of the endorphin rush. But how do we make something (potentially) less enjoyable – like doing your PT “homework” – more fun or rewarding? Here are some ways to “trick” your brain into actually enjoying your HEP ( thus ensuring you are more likely to do it!):
- Do your HEP with a friend, partner – even the grandkids! Most of your friends or family should probably be moving their bodies more too – and grandkids are both great motivators and natural “movement buddies”
- Put on music you truly enjoy – you can relax to classical or meditation music or rock out with the volume ALL the way up to make the time pass by – anything goes
- Reward yourself for doing your HEP – even something small like a piece of chocolate or crossing “HEP” off a written list can feel good
- Link it with something you already enjoy, such as: “First I do my HEP, then I have my (insert favorite beverage here!)”
- Finally: Brag to your PT! They are your number one coach and advocate for moving more – they will be so proud of you. Even a little bit of outside accountability can encourage you to continue with your HEP
Congratulations – in partnership with your PT you’ve taken the first steps to living a more mobile, active, and healthy life. Now you have the tools to solidify that important Home Exercise Program into your daily routines by thinking about your why, making it easy, and making it fun.
Give these tips a try, and feel free to apply these principles to other changes you might want to make. If you’re interested in diving deeper into habits and how we make/break them, I recommend checking out Atomic Habits by James Clear. Take care – and get moving!