Home Exercise Programs (HEPs) by Treadwell, DPT
Evidence-Based Physical Therapy Home Exercise Programs Designed for Real Recovery
Looking for clear, effective home exercise programs that actually make sense?
All of the HEPs below were created by a licensed Doctor of Physical Therapy, based on real clinical experience — not generic handouts or copy-paste routines.
This page houses all patient-ready home exercise programs I’ve built for pain, mobility, strength, balance, and post-operative recovery.
What These Home Exercise Programs Are (and Aren’t)
What they are:
𖤓 Clinically sound, progression-based exercise programs
𖤓 Written in plain language (no jargon overload)
𖤓 Designed for real people — not just textbooks
𖤓 Used with actual patients in clinical settings
What they aren’t:
✕ Random YouTube workouts
✕ “One-size-fits-all” rehab templates
✕ Influencer exercise lists without context
Each HEP is meant to support, not replace, professional care — and to give patients clarity instead of confusion.
Browse Home Exercise Programs
Lower Extremity HEPs
Post-Op / Transitional Total Knee Arthroplasty (TKA) Exercise Program
Acute TKA Exercise Program (0 to 1 Weeks)
Weeks 1 to 4 TKA Exercise Program
Weeks 4 to 8 TKA Exercise Program
Weeks 8 to 12 TKA Exercise Program
3 to 6 Months TKA Exercise Program
Quadriceps Activation & Strengthening HEP
Achilles Tendon Rehab Exercises
Hip & Low Back Pain Exercise Program
Balance & Gait Training Exercises
Upper Extremity HEPs
Wrist & Forearm Strengthening Exercises
Thumb & Hand Mobility Exercises
Shoulder & Scapular Control Exercises
Elbow & Grip Strength Programs
Core, Balance & Neuromuscular Re-Ed
Balance Training for Fall Risk Reduction
Core Control & Trunk Stability Exercises
Pain-Focused & Mobility HEPs
Hip Mobility & Repeated Motion Exercises
Random Combos
Who These HEPs Are For
These programs are commonly used by:
𖤓 Physical therapy patients
𖤓 People recovering from surgery or injury
𖤓 Athletes rebuilding strength and control
𖤓 Clinicians looking for clean patient education
𖤓 Anyone tired of vague or confusing exercise advice
If you’ve ever asked “Am I doing the right exercises?” — this page exists for you.
Important Note on Safety
These home exercise programs are educational and general in nature.
They are not a substitute for individualized medical care.
If pain worsens, symptoms change, or something doesn’t feel right — stop and consult a qualified healthcare professional.
Want a Personalized Program Instead?
If you’re dealing with:
Persistent pain
A stalled recovery
Confusing or conflicting advice
You may benefit from individualized guidance rather than a generic plan.
