Home Exercise Equipment Checklist (Physiotherapist Recommended)

This checklist is for patients who are doing physiotherapy home exercises for the first time. It helps you clearly understand what to prepare, how to choose the right items, and what to ask when you’re in the shop.

1) Topical Pain-Relief & Anti-Inflammatory Gel (ibuprofen gel)

A. Purpose (Why do you need it?)

• Helps reduce local pain and mild inflammation, for example around the knee joint, tendons, or sore muscles.
• Makes it easier to do exercise training when the pain is mild, so you’re not too sore to move at all.
• This is mainly a supportive tool to use alongside exercise and day-to-day activity modification. It is not a “magic ointment” that puts bones back into place.

B. What type to buy

• Active ingredient: ibuprofen
• Form: gel (topical gel). The packaging often says:
  • “ibuprofen 5% gel”
  • or “topical anti-inflammatory gel” + ibuprofen
• No need to choose a specific brand. Any brand is fine as long as:
  • it clearly states it contains ibuprofen, and
  • it is a topical pain-relief / anti-inflammatory gel for application on the skin.

C. Where to buy

• Usually available from:
  • local / chain pharmacies, and
  • some large supermarkets (pharmacy/health section)
• Sold as an over-the-counter (OTC) product.

D. What to say/ask in a pharmacy or supermarket

You can say to the pharmacist or staff:

“My doctor/physiotherapist recommended a topical ibuprofen anti-inflammatory gel for my knee. What options do you have?”

Key words:

• Use: knee joint / muscle pain
• Ingredient: ibuprofen
• Form: topical gel

E. Safety reminders (brief)

• Before use:
  • Read the product label and leaflet carefully, including age suitability, dosage, and precautions.
  • If you have ever had an allergy to aspirin or other anti-inflammatory painkillers (NSAIDs), ask a doctor or pharmacist before using it.
• Do not apply to:
  • broken skin, wounds, eczema, or severely irritated skin;
  • near the eyes, mouth, or nose.
• If you develop marked redness/swelling, severe itching, blisters, difficulty breathing, swelling of the face/lips, etc. → stop using immediately and seek medical attention as soon as possible.
• How many times per day / how many consecutive days: Follow the product instructions and any specific advice from your doctor/pharmacist/physiotherapist.

2) Resistance Band (resistance band / elastic band)

Many people see a physiotherapist for the first time and don’t know what exactly to buy. The guidance below is written with “real-life shopping in a sports shop or online” in mind.

A. Purpose (Why do you need it?)

• Used for muscle strengthening, especially:
  • thigh muscles (e.g., quadriceps, outer thigh muscles)
  • gluteal muscles
  • other muscle groups specified by your physiotherapist
• Benefits:
  • small and easy to store;
  • resistance can be adjusted by the band’s thickness/length/level.

B. What type to buy

1. Shape: Loop band (closed loop)

• Recommended type: a closed loop band
• Approximate size:
  • diameter about 10–12 inches (25–30 cm)
  • common product wording: “12" loop band” / “resistance band loop”
• Typical use:
  • placed around the thighs or above the knees for hip abduction, mini-squats, etc.;
  • very commonly used for knee and glute rehab exercises.

2. Resistance level: Medium resistance

The key is the resistance level, not the colour.

• Different brands use different colour systems… so read the packaging (Light/Medium/Heavy or Level labels).
• This checklist recommends starting with Medium resistance.
• Why medium is a good starting point:
  • Too light: not enough stimulus.
  • Too heavy: sloppy movement, compensation, tiring/unsafe.
  • Medium: you can complete reps and stay in control.

C. Practical tips for shopping in-store / online

1. What to ask in a sports shop

“I’m doing knee/lower-limb rehab exercises… medium resistance…”

• loop band / resistance band loop
• about 10–12 inches
• medium resistance

2. If shopping online

Example keywords:

• “resistance band loop medium”
• “12 inch loop band medium resistance”
• “rehab loop band medium”

D. Might you buy more than one?

• Start with 1 medium-resistance loop band.
• Later you can add heavy band or longer flat band (as advised).

E. Safety and usage tips (brief)

• Before use: check for cracks/ageing; stop if whitening lines/unusual sounds.
• During use: avoid direct contact with sensitive skin; stop and report if pain becomes very severe afterward.

3) Summary

• Topical ibuprofen gel: supportive pain/inflammation relief so you can exercise more comfortably.
• Resistance band (medium loop band): strengthens thigh/glute to reduce knee stress; look for “Medium”.

You can print out this checklist and show it to your physiotherapist next time, so they can quickly check whether it matches what they intended and if anything needs a small edit.