Free Physiotherapy Guides and Checklists –
Print and Follow
Physio-approved resources you can print out and use between sessions. Simple tools to keep your physiotherapy recovery on track.
Questions to Ask Your Physiotherapist
A checklist of important questions to bring to your first physiotherapy appointment. Covers treatment expectations, costs, and recovery timelines.
- What is the likely diagnosis for my condition?
- How many sessions will I need approximately?
- What is the expected cost per session?
- Does my insurance cover physiotherapy treatment?
- What should I expect during the first session?
- Will I need to do exercises at home?
- How often should I attend sessions?
- What are the signs that treatment is working?
- When should I expect to see improvement?
- Are there any activities I should avoid during treatment?
- What happens if my condition does not improve?
- Can you provide a referral letter for my insurance claim?
- Do you offer home visit services?
- What qualifications and registration do you hold?
Daily Pain Diary
Track your pain levels, triggers, and patterns over time. Share with your physiotherapist for more targeted treatment.
- Date: _______________
- Time of day: Morning / Afternoon / Evening / Night
- Pain location: _______________
- Pain level (0-10): ___
- Type of pain: Sharp / Dull / Burning / Throbbing / Aching
- What were you doing when pain started? _______________
- What made it better? _______________
- What made it worse? _______________
- Medications taken: _______________
- Exercise completed today? Yes / No
- Sleep quality (1-5): ___
- Mood (1-5): ___
- Additional notes: _______________
Home Safety Assessment for Elderly
A room-by-room checklist to identify fall hazards at home. Essential for elderly family members and post-surgery patients.
- GENERAL
- □ Adequate lighting in all rooms and hallways
- □ Light switches accessible at room entrances
- □ Night lights in bedroom, hallway, and bathroom
- □ Emergency numbers posted near phone
- FLOORS & STAIRS
- □ No loose rugs or mats (or secured with non-slip backing)
- □ Electrical cords tucked away from walkways
- □ Stair handrails on both sides, firmly attached
- □ Non-slip strips on stair edges
- □ No clutter on floors or stairs
- BATHROOM
- □ Grab bars installed near toilet and shower
- □ Non-slip mat in shower/bath
- □ Raised toilet seat if needed
- □ Shower chair or bench available
- BEDROOM
- □ Bed at appropriate height for easy getting in/out
- □ Lamp reachable from bed
- □ Phone accessible from bed
- □ Clear path from bed to bathroom
- KITCHEN
- □ Frequently used items at waist-to-shoulder height
- □ Step stool with handrail available (no chairs for reaching)
- □ Non-slip mat near sink
Post-Surgery Recovery Checklist
A week-by-week guide to track your recovery milestones after orthopedic surgery. Covers exercises, precautions, and when to contact your physiotherapist.
- WEEK 1-2: INITIAL RECOVERY
- □ Follow prescribed pain management plan
- □ Apply ice therapy as directed (20 min on, 20 min off)
- □ Perform gentle ankle pumps and breathing exercises
- □ Keep wound clean and dry
- □ Attend first physiotherapy assessment
- WEEK 3-4: EARLY REHABILITATION
- □ Begin prescribed range of motion exercises
- □ Gradually increase walking distance with aid
- □ Complete home exercises 2-3 times daily
- □ Monitor for signs of infection (redness, swelling, fever)
- WEEK 5-8: PROGRESSIVE STRENGTHENING
- □ Progress to resistance exercises as prescribed
- □ Wean off walking aids (under physiotherapist guidance)
- □ Begin balance and proprioception exercises
- □ Start gentle functional activities
- WEEK 9-12: FUNCTIONAL RETURN
- □ Resume light daily activities
- □ Continue home exercise program independently
- □ Attend review appointment with surgeon
- □ Discuss return-to-work/sport timeline with physiotherapist
Workplace Ergonomic Setup Guide
Step-by-step guide to setting up an ergonomic workstation. Prevent back pain, neck pain, and repetitive strain injuries.
- CHAIR
- □ Feet flat on floor (or use footrest)
- □ Knees at 90-degree angle
- □ Back fully supported by chair backrest
- □ Armrests at elbow height
- DESK & MONITOR
- □ Monitor at arm's length distance
- □ Top of screen at or slightly below eye level
- □ Monitor directly in front (not angled)
- □ Desk height allows relaxed shoulders
- KEYBOARD & MOUSE
- □ Keyboard flat or slightly tilted away
- □ Wrists in neutral position (not bent up or down)
- □ Mouse close to keyboard, not reaching
- □ Consider ergonomic keyboard/mouse if symptoms persist
- HABITS
- □ Take micro-breaks every 30 minutes (stand, stretch)
- □ Follow 20-20-20 rule for eyes (every 20 min, look 20 feet away for 20 sec)
- □ Change positions frequently
- □ Do desk stretches: neck rolls, shoulder shrugs, wrist circles
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Get Back to What You Love
Chat with a licensed physiotherapist – no referral needed, no commitment.
Quick response via WhatsApp