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Effective (and Affordable) Home Exercise Tools

Foam Roller

The possibilities are endless when using a foam roller to help heal an injury, deepen a stretch, reduce tension or even facilitate core strengthening. Physiotherapists recommend the foam roller for the relief of Iliotibial Band Syndrome (ITB), mid back pain, shoulder tightness, poor posture and knee pain. See the diagrams below for some different ways to use the foam roller.

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Mini Bands

A great alternative to resistance bands and can be most useful for strengthening the sides of your hips and ankles.

Mini band 1

Mini band 2

Reaction Ball

This funny looking ball packs a mean punch for recreational and elite athletes. It has an unpredictable bounce, whereby the athlete challenges his/her anticipatory reactions. Start in a squat position and simply drop the ball on the ground or throw it against the wall and try to catch it. This is good for any field sports, tennis, basketball, or any sport where an athlete has to make split decisions.

Reaction ball

Physiotec
Images provided with permission from www.physiotec.org
Melanie Gordon, PT, MSc PT.

About Melanie Gordon, PT, MSc PT.

Melanie Gordon is a registered physiotherapist and in good standing with the College of Physiotherapists of Ontario. Melanie graduated from the University of Toronto with a Master of Science in Physical Therapy after completing a Bachelor of Science degree in Human Kinetics from the University of Ottawa. Melanie has over eight years of clinical experience in orthopaedic physiotherapy, assessing and treating clients with a variety of conditions and injuries. The past four years she has worked in Sports Medicine and has extensive experience in the assessment and treatment of youth and adolescents with sports and recreation injuries as well as post-surgical rehabilitation.

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