Theraband Exercises for Physiotherapy

Theraband exercises are considered an integral part of any rehibilation program. Many physiotherapists will suggest to their clients who have had shoulder, knee, or ankle surgery, to do thera band exercises as part of rehab, particularly as self exercises which they can just do at home, to regain strength in the muscles where the injury occurred. The Thera-Band exercise band is not only useful for rehabilitation purposes to aid in the recovery of sports injury or for the elderly; it is also very popular fitness equipment for those wanting to do resistance band exercises while traveling or at home, as a replacement for machines or free weights instead of having to go to a gym.

There are several different types of theraband exercise bands available. Each band has a different color and offers a different level of resistance. For physiotherapy mostly the light resistance bands are used, which are either white or yellow in color.

To use a theraband, at one end of the band tie a loop which is big enough to fit over your foot. At the other end of the band tie several knots so you hold on to it with your hands.

Here are two examples of common theraband exercises which assist in the recovery of ankle and knee surgery to develop strength in the operated region.

Ankle Strengthening Theraband Exercise

Sit in a chair and place the loop of the theraband around the foot which you had surgey on. Make sure the loop is securely around the foot to prevent it from slipping off. While holding onto the knotted end of the band, straighten your knee joint by lifting your leg off the ground. Your leg should be extended directly in front of you. Now bend and flex your ankle opposing the resistance of the theraband. The motion should be similar to pressing down on the gas car pedal. Repeat this exercise for 3-5 sets of 25 repetitions, doing this several times per day.

Knee Flexion and Extension Theraband Exercise

Sit in a chair and place the loop of the Thera Band around your foot. Make sure the loop is securely around the foot to prevent it from slipping off. While holding onto the knotted end of the band, bend your total knee as much as possible, and then straighten is as much as you can against the resistance of the band. Repeat this exercise for 3-5 sets of 15 repetitions, several times per day. Doing this after surgery is beneficial because the muscles forget how to function properly. The active movement of the quadriceps assists in straightening the knee, while exercising the hamstring aids in bending the knee.