10 Fall Safety Tips From OPTI

As the leaves fall this autumn and the chore list piles up to get your home ready for the cold months ahead, one thing many don’t think about is the physical toll winterizing a home can take on your body. Inevitably, with the colder months approaching fast we see more and more preventable injuries at OPTI.  Prevention is such a large part of what we help our patients with in the recovery process, and we have many helpful tips as you set out to complete your chore list this autumn:

Cleaning Gutters

Before the worst of the cold snap sets in, many clean out their gutters to prepare for the ice and snow. From the physical therapy side, we see many ankle, wrist, and hip injury patients as a result of people falling off ladders, roofs, or grabbing on to a gutter that gives way. Some easy safety tips to prevent injuries cleaning gutters:

  • Use a clean, dry ladder set up on firm ground. Have someone hold the bottom of the ladder for extra safety and certainty.
  • Wear gloves to maximize grip and protect hands from injuries.
  • Have someone nearby to hand you tools, hold the hose, and help if necessary.

Raking Leaves

This one may come as a surprise, but even seemingly harmless tasks like raking up leaves can result in injury. Save your back with these tips:

  • Warm up your body before beginning, just as you would with exercise. Warming up muscles in the back, hips, and torso will improve circulation and flexibility, preventing injury.
  • Get the rake that is right for you. Using a rake with a handle that is too short can cause unnecessary strain on the back, hips, and torso.
  • Take breaks when you need it, or break the task up into smaller jobs if you have a very large area to clear.
  • Keep the rake close to your body, and switch hands often to prevent one side of your body from becoming more strained.
  • When lifting large bags of leaves, bend with the knees and hips while keeping your back in a straight, upright position.

Roof Maintenance

Need to climb up on the roof but want to do it safely? Follow this advice:

  • Choose the correct ladder: for second story homes us an extension ladder, for first story use a stepladder on solid (and level) ground. Have someone hold the ladder and spot you.
  • Never use or step above the second to last rung on the ladder.
  • Consider using a roof harness.
  • Consider weather conditions before heading up: work on the roof on a clear, dry day with good visibility.

Ice Melt

Fall is not too early to prepare for icy conditions in our area. With freezing temperatures comes frozen sidewalks and driveway, and the inevitable trip to the store for ice melt.

  • Lift with the hips and legs, never the back when picking up a large bag or package.
  • When spreading ice melt, don’t bend with your back. Keeping your back straight and core engaged, bend at the hips.
  • Be constantly aware of your surroundings, treading carefully and wearing shoes with good grip to prevent slipping.

Preventing Falls

Speaking of ice, falls are always something we teach our patients how to avoid. We see an uptick in fall injuries as weather gets colder, outdoor tasks get heavier, and streets and sidewalks get icy. Our top ways to prevent falls:

  • Wear the right shoes! Look for shoes that have good tread and grip and make sure they are tied all the way.
  • Work on strength and balance. a strong, flexible body will greatly reduce the likelihood for falls, especially falls resulting in injury.
  • Consider using helpful tools such as a cane or walker for added safety.

Fall Yard Maintenance

Trimming trees, cleaning up debris, or moving outdoor furniture can be sneaky culprits for injury. Don’t let an injury sneak up on you with these tips:

  • As always, lift safely with your legs and not your back. If something is too awkward or heavy to safely lift by yourself, wait for help.
  • When using equipment like a chainsaw, keep your core engaged and the equipment close to your body. Reaching away from your body, especially with heavy equipment in hand can strain the back, neck, or shoulders as well as instability.
  • Always use recommended safety measures and equipment.

Use the Right Tools for The Job

Consider upgrading to tools that make heavy labor jobs easier and safer. Maybe this is the year to get a leaf blower as you remember the back pain that always sets in around this time. Start saving up for a snow blower to make the upcoming months easier on your body. Using safe, effective, and easy tools can greatly reduce the chance of injury. Come to think of it, so does finally taking the neighbor kid up on his offer to clean up leaves for you!

Maintain Equipment or Tools Properly

            Rake has a broken handle? Time for a new one. Maintain equipment well and replace missing or faulty parts before you set to work to prevent injury and save time.

Get a Check Up

Fall is a great time to check in with your doctor and get a clean bill of health before the holiday season. Facing an orthopedic injury? Schedule with our team of Orthopedic Surgeons and specialists at OSSM, or walk in to our Urgent Care to get checked out.

Schedule with OPTI

Whether you are trying to tune up your body, help an old injury, or are in the active stages of recovery, our team of Physical and Occupational Therapists is just a call away. We see patients through every aspect of recovery (and emphasize prevention) our state of the art facilities. Let OPTI get you on the road to healing this fall! Call us at (208)966-4476 or visit at one of our locations:

Coeur d’Alene

1812 N. Lakewood Dr.
Ste 100
Coeur d’ Alene, ID 83814

Post Falls

1160 E Polston Ave
Post Falls, Idaho 83854

Photo credits:

Orthopedic Therapy Institute

A Complete Guide to Kinesio Tape, and Why You Need it Now

Throughout the summer Olympics you may have noticed that many of the athletes were sporting what looked like bandages or athletic tape, even though they weren’t necessarily nursing an injury. These “bandages” weren’t bandages at all, but a therapeutic tape designed to mimic the skin’s elasticity while providing added support. At OPTI, our therapists know what Olympic atheletes and trainers do: kinesio tape is an amazing tool to help the body function, perform, and recover well.

Kinesio Tape is something we use for our patients at OPTI both for injury prevention and recovery. Our therapists have the knowledge, training, and expertise to use adjunctive tools like kinesio tape on patients for maximum success and effectiveness. There is a multitude of ways to use kinesio tape, and many benefits, but first it helps to understand what exactly kinesio tape is:

What is Kinesio Tape?

“Kinesio” is short for kinesiology, which means the study of the way the body moves. Kinesio tape was invented in the 1970’s by a chiropractor in Japan named Dr. Kenzo Kase[1]. He noticed that athletic tape could provide support to certain areas on the body that needed it, but greatly restricted movement and normal use of that body part or function. Hence, the invention of Kinesio Tape: a super stretchy, strong, water resistant, medical grade tape designed to strategically support any area on the body that needs it.

Kinesio Tape Uses:

There are many uses and benefits of kinesio tape. The main way that kinesio tape works, to break down the broad claim of “added support”, is to gently lift the skin away from the tissue underneath it. This can create added space in joints, which allows for more free movement and less pain and inflammation. Kinesio tape can increase blood flow and lymphatic drainage, aid in releasing muscle tension, and reduce pain. These benefits make using kinesio tape on our patients a no brainer, and we often use it in these ways:

Injury Recovery:

The added support, as well as increased lymphatic drainage and blood flow make kinesio tape a great addition to an injury recovery treatment plan. Our therapists use kinesio tape on joints, muscles, or trigger points to facilitate healing and lessen pain. There is even some evidence to suggest that kinesio tape can reduce the appearance of scars, although should never be used over an open or healing wound. We have the training to safely and effectively apply kinesio tape, and an added benefit: it lasts for several days after application!

Athletic Performance:

All of the benefits listed above make kinesio tape an amazing option for athletes trying to enhance their performance and help their body maintain optimal function through difficult or repetitive tasks.

Pain Management and Support:

Increased blood flow, decreased pain, and support of weak areas mean kinesio tape is not limited to injury recovery or athletic performance. The benefits and uses are endless. The strong yet flexible design of the tape can help stabilize joints, or retrain areas where the muscles are weak or not working the way they should.

Why You Need It Now:

Kinesio tape is a risk free, non-invasive way to greatly improve mechanical function of the body. Our team at OPTI can help many musculoskeletal issues with correct application and use of kinesio tape, which is why it is such a valuable tool our physical and occupational therapists utilize in the clinic. Whether you are recovering from surgery, nursing and active injury, or working hard to get back on the field, our therapists can utilize this amazing tool in your treatment plan to help you achieve your health goals. Call OPTI today at (208)966-4476 to schedule an appointment!

Photo credit:


[1] https://www.healthline.com/health/kinesiology-tape#benefits

What is Cupping?

6 Benefits of Cupping Therapy at OPTI

6 Benefits of Cupping Therapy at OPTI

Our Physical Therapists at OPTI are trained to offer cupping therapy to our patients as an additional help for healing as well as overall health benefits to our patients. Cupping has become more recognized in the US as high profile athletes have been pictured with telltale signs of the therapy, and as the summer Olympics approach spectators will be sure to see more. Cupping therapy, however, is not a new technique used only for athletes, but actually an ancient therapy that has many benefits to overall health.

            Our patients love cupping, and our therapists see firsthand the added help it provides to the healing process. Before we address the benefits of cupping therapy however, it is helpful to understand what cupping is and does:

What is Cupping?

At OPTI, a therapist places a silicone pod on the skin and uses suction to create a vacuum effect in the cup. The skin gently rises, increasing blood flow to the area and instigating myofascial release.  Our therapists are trained to use “cupping” in specific areas based on the patient needs to get the most benefit out of the therapy.

There is a reason this alternative therapy has existed for thousands of years: the benefits of cupping are many, and we get to see the difference it can make to our patients first hand. Here are just the top 6:

Cupping Benefit 1: Safe and Non Invasive

Cupping therapy is a safe, easy, effective treatment for patients. The skin barrier is not broken, and the round circles the cups leave behind on the skin for some patients are harmless and go away.

Cupping Benefit 2: Increased and Improved Blood Flow

Many of the benefits of cupping can be attributed to the fact that it increases blood flow to the area. Increased blood flow also means increased lymphatic drainage and elimination of toxins. The benefits of improved blood flow also make cupping a great therapeutic option for a wide range of people facing different injuries, health challenges, or just seeking to improve health in general.

Cupping Benefit 3: Pain Relief

Cupping therapy can greatly reduce pain in many patients. Myofascial release can greatly reduce back, neck, and muscular pain in patients along with increased blood flow to injured areas.

Cupping Benefit 4: Reduces Inflammation

Cupping can reduce inflammation from injuries or soreness. Scar tissue adhesion has been known to improve along with the benefit of lymphatic drainage and the increased blood flow that lowers inflammation.

Cupping Benefit 5: Improve Overall Health

Cupping can improve respiratory and skin health, and even aid in digestion as well. The overall health benefits of this ancient technique are many, and Western medical practitioners are studying the benefits and effects of cupping more thoroughly while using it as a complementary and alternative practice for many ailments.

Cupping Benefit 6: Improves Healing

Increased blood flow, lowered inflammation, myofascial release and reduction in adhesions speak for themselves: cupping improves healing! At OPTI we are in the business of helping our patients heal and thrive, so this safe and effective treatment option is a no brainer for us to offer to our patients.

No matter the injury you are recovering from, our excellent team of Occupational and Physical Therapists are equipped to help you heal! We have a state of the art facility and offer many treatment options that can make the healing process so much easier, safer, and better for any injury or surgery recovery.

We also see patients as a whole person, not simply an injury in a specific body part. Our team treatment plans based on the injury, yes, but also based on how we can get each patient restored to health and a full life. Get back on the field, get ready to pick up a club, or get back to chasing after the grandkids with physical therapy at OPTI!

To schedule an appointment, call us today at 208-966-4476.

Photo Credits:

OPTI shoulder repair

Shoulder Injury Recovery at OPTI

Shoulder Injury Recovery at OPTI

One of the biggest (and most significant) worries of surgery patients is “Will I get my life back?” For everyone, the question has different meanings. Getting back to playing sports, chasing after grandkids, or the career you love is all possible through proper recovery with our physical and occupational therapist team at Orthopedic Physical Therapy Institute (OPTI). This month we are focusing on shoulder injury and recovery at OPTI, a common complaint we help our patients with every day at the clinic.

Shoulder Injury and Surgery Recovery

There are many ways to injure the shoulder, but all injuries have one thing in common: pain and loss of function in one of the most used and important joints of the body. If you have had experienced a shoulder injury, you know just how much it can affect every tiny aspect of daily life. Because the shoulder is a complex ball and socket joint the loss of even a small amount of mobility can be devastating.

Another factor in shoulder injuries: the amount of muscle and tendon attachment as well as the number of bones involved. As you can see in the picture above, there is much anatomy involved in the shoulder joint, which makes recovery a complex process. Some of the most common shoulder injuries we see and treat are:

  • Any and all Rotator Cuff injuries
  • Biceps Tendonitis
  • Shoulder Bursitis
  • AC Joint Sprains
  • Scapular Dysfunction
  • Frozen Shoulder or Adhesive Capsulitis
  • Thoracic Outlet Syndrome
  • Repetitive Use Injuries
  • Total or Partial Shoulder Joint Replacement
  • Repaired Labral Tear
  • Shoulder SLAP Tear Repair

 Our job as physical therapists in shoulder surgery or injury recovery does not simply involve the exact tissue or joint injured, but stabilizing the entire muscle group surrounding the joint as well. The body is an interactive machine: it works best when every part is harmonious. Our team of physical and occupational therapists have spent years learning and understanding body mechanics, injury recovery, and the physiological processes of the body in order to help our patients fully heal.

Our PTs and OTs have advanced training with the safest, most effective recovery treatments and plans including the newest technology. Shoulder recovery is as unique every patient, and we have the facilities and expertise to help each patient recover with a treatment plan unique to them.


At OPTI we have the unique opportunity to work closely with our team of orthopedic surgeons at OSSM as well: this allows us to know every detail of our patient’s cases and consult with the surgeons who actually performed the shoulder surgery. Our surgery patients have better outcomes and faster recoveries, as they get the benefits of having a full team of medical professionals in their corner.

Our physical therapists have training and experience that goes above and beyond their degrees. Many have worked for professional and collegiate athletic teams, gaining experience in the most state of the art and advanced PT clinics in the country. Our team also consistently focuses on education: whether that is sharing knowledge and research with each other or seeking out new techniques or information to learn.

Every single physical therapist on our team is trained and equipped to treat shoulder injury and post surgery recovery, so no matter which therapist you work with you get the same level of care. We also include further injury prevention in our treatment plans for every patient. Our goal is to have every patient that walks out our doors after their last treatment be fully equipped to live pain and injury free, and resume the activities they love. Learning how to keep the body strong and functioning well, along with techniques to prevent injuries, is a vital aspect of patient care.

No matter the injury, our team of physical and occupational therapists can help! Reach us at (208)966-4476 to schedule today.

Photo Credit:

Covid Mask Policy

Covid-19 “Message to our Patients”

As we continue to learn more about Covid-19 and its impact on our community, providers and staff, we will periodically update our office requirements.

Please take a moment to review the requirements as of May 16, 2021:

  • Masks are required to be worn by staff, patients and visitors in our clinics. 
  • Although the CDC has updated their recommendations on when vaccinated people can resume activities without wearing a mask, this guidance is not yet intended for healthcare settings.
  • Please do not come to your appointment if you are feeling ill or have a fever.

We will continue to monitor and follow the guidelines set forth by the official health organizations, including Panhandle Health, CDC, and OSHA as it relates to Covid-19.

Hand Therapy at OPTI

Hand, Wrist, and Elbow Therapy at OPTI

Have you ever noticed how much you use your hands in a normal day? Now imagine not having the use of one of your hands for regular tasks. It’s a daunting thought, but a reality for people who suffer an injury or dysfunction to the upper extremity. At OPTI, we have a team of hand and upper extremity specialists that know just how imperative “normal” hand function is to quality of life. Whether the goal is to get back to work, return to an active lifestyle, or pursue a passion again, our hand therapists at OPTI can help you get back to everyday living on your terms.

Best of OPTI

Celebrating OPTI’s Best Physical Therapy Practice Award!

The votes are in, and your team at OPTI won the best Physical Therapy Practice for 2021! Every year The Business Journal of North Idaho picks the best of the best in the north Idaho, and we could not be more proud to have won for Best PT practice alongside our orthopedic team members at OSSM, who won Best Orthopedic Provider.

With our 64 providers in three interconnected practices, including our state of the art physical therapy clinic, team of orthopedic surgeons at OSSM, and now an Orthopedic Urgent Care, we leave no gaps for patients to fall through. We strive for excellence in treating injuries, surgery recovery, and so much more, which is why we take an integrative approach at OPTI as well as our orthopedic practices.

Justine Baxter, our Community Relations Coordinator explains: “At OPTI we are dedicated to providing exceptional, compassionate, friendly and effective rehabilitation of your musculoskeletal condition. Our team of professionals is here to expertly guide you through the often-difficult process of recovery from bone or joint surgery, or other injury using state-of-the-art equipment and proven rehabilitation methods.” (“Best of 2021; OSSM/OPTI” p. 65)

For every patient, our goal is to not only aid in the healing process, but to restore everyone who walks through our door to the ability to function in every day life. Improving quality of life as well as strengthening the body to prevent further injury is integral to our practice.

At OPTI we have a very unique ability as a division of OSSM: because our interconnected practices work so closely to provide the highest standard of care, that means our physical therapists are in constant communication with the doctor or surgeon that referred our patients or performed the surgery. This saves time, means any concerns are immediately met, and raises the standard of care for our patients.

Speaking of surgery, our team of 7 fellowship trained surgeons at OSSM are who you want in your corner when diagnosing and treating orthopedic injuries or maladies. OSSM’s Hip and Knee Surgeon Dr. Doug McInnis explains the benefits of OSSM’s all fellowship trained team: “Fellowship training represents additional training that we believe is reflected in our outcomes. We are truly invested in our patients’ best outcomes and tailor a specific treatment plan to pursue that success.” (“Best of 2021; OSSM/OPTI” p. 65)

Our Orthopedic Urgent Care is another important step in our integrative approach: “What sets us apart at OSSM’s Orthopedic Urgent Care is that the nurse practitioner and physician assistants have direct access to the surgeons and can communicate easily about a patient with no delays. Same- day answers make for a better, more coordinated setup. It cuts out some of the middlemen. From urgent care and x-rays to braces and therapy, it’s an integrated approach from injury to recovery,” Dr. McInnis says. (“Best of 2021; OSSM/OPTI” p. 65)

No matter the step in the process of injury, surgery, or recovery, our patients are well cared for. We feel especially privileged to be a part of that process we love: equipping patients for success and lasting health in every day life. We have two state of the art locations patients can visit us for physical therapy:

Phone: 208-966-4476

1812 N Lakewood Drive, Suite 100

Couer D’ Alene, ID 83814

Phone: 208-262-0156

1160 E. Polston Avenue, Suite B

Post Falls, ID 83854

To learn more about OSSM, visit ossmidaho.com or call 208-664-2175. For Orthopedic Urgent Care, visit orthouc.com (or reach at the same phone number as OSSM).

Couer D’ Alene location of OSSM along with Orthopedic Urgent Care:

850 W. Ironwood Drive, Suite 202

Couer D’ Alene, ID 83814

Post Falls OSSM location:

1160 E. Polston Avenue, Suite B

Post Falls, ID 83854


“Best of 2021: OSSM/OPTI”. The Business Journal of North Idaho, 21 March 2021, p. 65.

OPTI’s Tips for Injury Free Spring Cleaning and Gardening

OPTI’s Tips for Injury Free Spring Cleaning and Gardening

As spring arrives and sunshine beckons us outside, many of us enjoy refreshing our homes and gardens for the good weather ahead. Spring cleaning and gardening are not only great for your home, but a good way to get your body moving as well. Your physical therapist team at OPTI has some tips to keep your body in tip-top shape while spring cleaning and gardening so you can head into summer in full health!

Spring Cleaning:

            We all want to enjoy the fruits of our spring cleaning labor instead of being laid up with an injury. Believe it or not, as physical therapists we often treat patients who were injured during every day tasks. When spring cleaning, there are some simple practices you can put into place to protect your body from injury:

  • Treat your body as if you were exercising, because you are! This includes warming up your muscles before starting your task to avoid straining them, wearing proper footwear, and staying hydrated and well fed.
  • Create a system that utilizes your time and strength well. For instance, have what you need on hand instead of having to make multiple unnecessary trips up and down the stairs to grab supplies.
  • Use the right tools to get the job done injury free. Instead of standing on furniture or a chair, use a ladder. Use a duster with a long handle to reach high, or a mop or broom with the perfect handle length for you to avoid bending over in uncomfortable positions for long periods of time.

Gardening and Yard Work:

            Often gardeners find themselves with sore or injured knees after working on a yard project. A lot of garden and yard work is down low, which means squatting or kneeling for long periods of time, as well as getting up and down from those positions. Here are some tips to protect your knees and body while sprucing up your yard:

  • Have the right tools on hand. Using a kneeling pad can make all the difference in the world when it comes to protecting your knees. Keep the tools you are using close by to lessen the amount of times you have to get up and down, or twist to find those missing shears.
  • Make sure tools like the lawn mower, rakes, or shovels are the appropriate length and size for you to avoid having to bend over to use them.
  • When digging a hole with a shovel, use your weight to dig instead of trying to force the shovel with your back or arms. When moving dirt, use smaller loads on the shovel and avoid twisting: move your whole body to put the dirt aside.

Lifting heavy objects:

If you find yourself lifting heavy objects when spring-cleaning or gardening, there are some easy ways to prevent injury. To begin, ensure the object you are lifting is not too heavy. It is always infinitely better to ask for or wait for help than injure your back. To lift a heavy object safely:

  • Start with your feet hip width apart. Feet too close together or far apart will affect balance as well as the ability to safely distribute the weight you are lifting. 
  • Bend at the knees and hips, instead of the back when lifting heavy objects. To avoid lifting with your back, do not lean over and object or twist to lift it. Instead, while close to the object, bend your legs to squat down and pick up the object, then lift straight up with your legs.

Our physical therapy team at OPTI is passionate about helping our patients get back to and maintain a high quality of life. This means helping our patients train their bodies to be able to do what they love: whether that is gardening, chasing around grandkids, or getting back on the field to play the sport they love. To schedule an appointment to see one of our physical therapists, call us today at (208)966-4476.

Photo Credits:

Fall Prevention and Training Clinic

Fall Prevention and Training Clinic at Orthopedic Physical Therapy Institute

Our Physical Therapists often help patients recovering from falls in our clinic. Many don’t consider risk of fall to be something to worry about or focus on preventing, but at Orthopedic Physical Therapy Institute we see first hand just how devastating a fall can be to quality of life.

Falls are in fact the leading cause of death-related as well as non-fatal injuries in our senior citizen community in the United States 1. The statistics are daunting, but research shows that fall prevention programs can greatly decrease fall risk while simultaneously boosting confidence and peace of mind for those at risk for falling or struggling with balance. At Orthopedic Physical Therapy Institute (OPTI), we offer an evidence-based Fall Prevention and Training Clinic at both locations designed specifically with our patients in mind.

Our Physical Therapists know that prevention is key: we successfully treat patients who are recovering from injury or surgery daily, but want to set up our patients for a healthy and successful life by preventing injury in the first place as well. Statistically, falls are both common as well as dangerous for our elderly Americans, as well as those dealing with balance issues. The need for our Fall Prevention and Training Clinic is ever present, and can make a huge impact on quality of life for our patients.

OPTI’s Fall Prevention and Training Clinic is offered at both our Couer D’ Alene and Post Falls locations. Our Physical Therapists are specially trained and equipped to train our patients in fall prevention and balance improvements, setting each patient up for success in the long run.

Here is what patients can expect form our innovative program:

Thorough Assessment:

There can be many contributing factors to a higher fall risk, yet if only one of those factors is addressed it could still leave significant risk for injury. We assess each patient on an individual basis, examining muscular structure, potential contributing underlying disease or medications, vision and hearing, as well as lifestyle habits and environment.

Customizable Treatment Plan:

At OPTI we know just how incredible each individual who walks through our door is, and treat them as such. What may be a contributing factor when it comes to fall risk for one patient may be completely irrelevant for another. That is why we take our evidence-based program and build onto it for each patient, addressing their individual needs.

Targeted Strength Training

An exercise program tailored specifically to preventing falls and improving balance has been attributed to a 35% reduction in fall rate by the National Council on Aging. Targeting specific muscle groups while working on balance and flexibility sets the patient up for success as well as greatly improves confidence.

Life Style Intervention

A large part of our Physical Therapist’s jobs are helping patients make their life work for them. When it comes to fall prevention, lifestyle makes a huge impact. Every patient’s situation is different, which is why we offer a variety of solutions and variations to our program, including help for those with vertigo or vestibular issues, assistance for those with limited mobility, and more.

Some patients may need additional strength exercises for specific muscle groups. Other patients may need recommendations for better shoes, a cane or walker, or other small changes. With a thorough assessment, each patient’s needs can be individually met, providing the help they need for a safer, healthier lifestyle. Better balance can be as straightforward as managing medications or blood sugar or updating a glasses prescription, or may need more involved intervention.

Now Is Your Time!

As we are all spending more and more time at home this year, it is easy to move and exercise less. Unfortunately, the less we use our muscles and practice mobility and flexibility, the faster we lose it. Now can be your time to set yourself up for an injury free, mobile life! Call us at (208) 966-4476 to learn more about OPTI’s Fall Prevention and Training Clinic today, or visit us at one of our two Idaho locations:

Coeur d’Alene

1812 N. Lakewood Dr.
Ste 100
Coeur d’ Alene, ID 83814

Post Falls

1160 E Polston Ave
Post Falls, Idaho 83854


1. National Council on Aging. (2021). Falls In The Elderly Statistics. NCOA. https://www.ncoa.org/news/resources-for-reporters/get-the-facts/falls-prevention-facts/

Photo Credit:

1st: https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.premierhomehealthcare.com%2Fservices%2Fphysical-therapy-rehabilitation%2F&psig=AOvVaw0XtzKyhd1VnzNQ2X7RPd7E&ust=1613510106620000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCMiV4tvn7O4CFQAAAAAdAAAAABAD

2nd: inforgraphic: https://d2mkcg26uvg1cz.cloudfront.net/wp-content/uploads/2017-Evidence-Based-Falls-Programs-Infographic.pdf

3rd: https://www.google.com/url?sa=i&url=http%3A%2F%2Flikenhomecare.com%2Fhome-care-in-upper-st-clair-pa-seniors-refuse-use-walking-aides%2F&psig=AOvVaw2UqXFyGsPzgdQTFbodLV7L&ust=1613509998395000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCMisr6Tn7O4CFQAAAAAdAAAAABAE

OPTI Home Exercises

5 Tips to Make Your Home Exercise Program Successful

At Orthopedic Physical Therapy Institute, it is our job to get you back to health after surgery or injury. We know just how important physical health is to quality of life, and we take our job seriously. With each appointment, our Physical Therapy team actively works with patients on their road to recovery, but we know we only have limited time in a patient’s life. To help our patient’s succeed in getting back to health, we send patients home with a customized home exercise program to aid in recovery.

We know how hard it is to carve out exercise in our busy daily lives, and so much more so during the recovery process. With the program OPTI uses for our patients, it is simple and straightforward to begin a home exercise plan tailored to you. We use a program called Medbridge to give our patients specific, recovery-oriented exercise plans available in a handy app right on a phone or tablet (or a computer browser)!

Our easy to use plans have a custom exercise program, educational resources, as well as any notes the PT may have for the patient. We don’t expect our patients to remember every single detail of a handful of exercises and proper technique we show them in the clinic when they get home. Our passion is seeing people return to their full lives healthy and healed, and one of the biggest ways we do that is by setting our patients up to succeed.

Through Medbridge, each exercise has an instructional video, as well as specific details for how often each exercise should be performed, and how many reps and sets. Each exercise also has written instructions that include setup, the type of movement, and any necessary tips for proper form, or adjusting for specific patient needs. There is no guesswork involved in the road to recovery, but it does take effort and consistency from each patient to fully heal. Here are our top 5 tips to succeed in your home exercise program:

  1. Know Your Why

If your reason for completing each workout is “well, my physical therapist told me to”, there is not a lot of motivation to get you started or maintain the program. Understanding fully your “why”, and keeping that in the forefront of your mind as you exercise can make all the difference.

What is your “why” in recovery? Maybe your “why” is being able to chase after your kids or grandkids again. Maybe it’s entering that next race. Or skiing next season (or this season!). Each “why” is as different as each road to recovery, but they are all equally important.

  • Understand Your Path to Recovery:

Understanding your injury and recovery progress fully is imperative to succeeding in your recovery. Patient education is a key part of our treatment, but if you do not understand an aspect of your care or exercise program, speak up! We’d love to answer any questions and set you up for success.

  • Plan Out Your Day

Plan ahead! Pencil in your exercise time, and make it a priority. Set a reminder on your phone or home hub, until doing your exercises is a normal part of daily life. The key to recovery is consistency, and your body will thank you for forming positive habits for recovery.

  • Have the Right Equipment

Check with your physical therapist to make sure you have what you need at home as far as exercise equipment.  Most exercises can be easily performed with no equipment, and is tailored to each patient’s specific recovery needs. The exercises may be performed from the couch or bed depending on the patient, or on the floor, standing up, or using a chair for balance. However, using light dumbbells, resistance bands, or a foam roller may be necessary for your exercise

plan. Make sure to assemble everything you need before starting your program, with the help and recommendation of your physical therapist.

  • Make an Environment for Success

An open, safe space is essential to succeed with your home exercise program. Set aside a place to exercise. You can lay down a yoga mat, have a water bottle nearby, and turn on some music. Your body and brain will appreciate the cues of a good environment to signal “Hey, We’re ready to work out now!”

Let us assist you in your road to recovery after injury or surgery! Call OPTI today at (208)966-4476 to schedule an appointment with one of our excellent Physical Therapists.

Photo Credit: Medbridgego.com