What to wear to physical therapy: tips for comfort

Dressing comfortably for your physical therapy session, whether virtual or in-person, is key. There’s no single perfect outfit, but some clothes make it easier to move, so you can get the most out of your exercises — whether you’re recovering from an injury or working to stay strong.

As a general rule, “choose clothing that’s fitted but still lets you move,” says Melia Lewis, PT, DPT, a physical therapist at Hinge Health. “You want to be able to stretch and exercise without worrying about baggy clothes getting in the way or tight clothing holding you back.” For in-person appointments, wearing fitted clothing can help your physical therapist better observe how you move and support your care.

Read on to find out what to wear to physical therapy, why comfort matters, and what to avoid wearing, based on advice from Hinge Health physical therapists.

What should I wear to physical therapy?

The short answer? You have options. Where your PT session takes place plays a role. What works best for an in-clinic session may not be necessary for virtual physical therapy that you do from your home or work. 

For in-person visits, Dr. Lewis recommends “athleisure” clothing, like sweatpants, leggings, tanks, tees, or a fitted sweatshirt. For a virtual session, you can wear whatever allows you to move easily," says Dr. Lewis. This can include a workout outfit or business casual clothing (if you're doing PT from your job). The most important thing is to choose clothing that’s comfortable, breathable, and lets your body move through its full range of motion as you perform your exercises.

Dr. Lewis shares simple tips below on what to wear, from head to toe, for either type of session.

Upper body

Choose a top that’s loose or stretchy enough for you to extend your arms and rotate your torso comfortably. For virtual sessions, wearing anything from a basic cotton T-shirt to a flowy blouse or a relaxed-fit button down shirt works well, Dr. Lewis says. “If you’re in a cooler climate or your office is chilly, a light sweatshirt is a good option for staying warm without limiting your movement.” 

For those who have breasts, consider wearing a form-fitting sports bra for maximum comfort while doing your exercises. 

If you’re going to a PT clinic and your sore or injured area is in your upper body, consider wearing a workout top that doesn’t bunch up easily. A short-sleeved top or sleeveless tank can be especially helpful if your PT needs to work on your upper back or shoulders with hands-on techniques, Dr. Lewis says.

Lower body

Whether you’re a fan of leggings, joggers, or relaxed-fit sweatpants, the best physical therapy clothes are whatever lets you easily bend, squat, or stretch during your session. If you already have a favorite pair of workout pants, yoga bottoms, or even loose pajamas you wear when being active at home, that’s usually a great choice for physical therapy too, Dr. Lewis says.

For office or work settings, pants with a relaxed or stretchy waistband can help you move easily — think pull-on styles or trousers with a give. The main thing is that your clothing doesn’t restrict your movement, so you can perform your exercises with ease.

If an in-person PT session focuses on your legs, knees, or ankles, you might find it helpful to wear workout shorts, stretchy capris, or pants that can be comfortably rolled up. This can make it easier for your physical therapist to offer hands-on care, ‌apply kinesiology or athletic tape, or use other tools as part of your session. “Allowing easy access to the affected area helps your session go smoothly,” Dr. Lewis says.

Footwear

What shoes should you wear to physical therapy? One benefit of doing virtual PT sessions at home is that you don’t always have to wear shoes. “I often recommend doing lower body exercises in socks,” says Dr. Lewis. “Supportive workout shoes can sometimes send the signal to your feet that they don’t have to work as much, so being barefoot or in socks can help those muscles stay engaged and active.”

At in-person PT visits, you should wear workout shoes. Your physical therapist may ask you to take off your shoes for certain exercises. Just be sure to keep your socks on for hygiene purposes, Dr. Lewis says.

Accessories 

If you have long hair, consider pulling it back or up with a tie. Hairbands, clips, headbands, or sweatbands can help keep loose strands out of your face, making it easier to move comfortably.

If you’re concerned about slipping in socks — say, on tile floors at home or in an office breakroom — grip socks can give you extra traction and help you feel more steady on your feet.

For added comfort during exercises or stretches at home, try rolling out a yoga mat. It can provide cushion and prevent sliding so you can focus on your movement.

Your physical therapy clothes matter 

What you wear to your physical therapy session might seem like a small detail, but it can make a real difference. Choosing clothing that helps you move and feel comfortable offers several benefits:

• Comfort while moving. “If you’re wearing clothing that’s too restrictive, you may not get the most out of your exercises,” says Dr. Lewis. For example, tight pants or stiff fabric can limit your movement and keep you from engaging fully.

• Ease of access. At in-person visits, wearing clothing that allows your PT to massage the affected area or use tools to alleviate muscle tightness or soothe joint stiffness is important. 

• Gets you in the zone. What you wear can set the tone of your session. “Changing into athleisure wear can boost your confidence and help you feel more motivated and mentally prepared to move,” Dr. Lewis says.

What not to wear to physical therapy

Even if you have more flexibility with your clothing choices for virtual sessions, there are a few things that are best to avoid:

• Tight or restrictive clothing. Wearing your favorite pair of denim, for example, while trying to perform leg mobility exercises and stretches can restrict your movement. The same can be said for wearing tops that aren’t roomy or stretchy for shoulder mobility exercises. 

• Jewelry. “Big or dangling earrings, necklaces, and bracelets could get in the way during exercises,” says Dr. Lewis. Rings and other accessories may also feel uncomfortable when using resistance bands or doing movements on the floor.

• Clothing with zippers or buttons. Wearing pants, jackets, or shirts with lots of zippers or buttons can dig into your skin or scratch you as you move, Dr. Lewis. 

• Non-sneaker footwear. While exercising barefoot or in socks at home is often encouraged, flip-flops, open-toe shoes, boots, sandals, and shoes without a back aren’t a good choice for in-person visits. “If you’re coming to a clinic, bring a pair of socks for hygiene and comfort,” says Dr. Lewis.

Other considerations for dressing for physical therapy

The type of fabric you wear matters, too — especially if you’re doing a virtual session at work and want to stay comfortable. Choose lightweight, flexible fabrics made from breathable, sweat-absorbing materials like:

• Cotton

• Spandex

• Nylon 

• Polyester

• Merino wool

To avoid feeling too warm or restricted while moving, try to skip fabrics like:

• Denim

• Canvas

• Rayon

• Silk

PT tip: Wear layers 

If you’re doing virtual physical therapy at your desk, in a breakroom, or in a clinic, consider wearing layers you can easily take off. For example, wearing a basic cotton tee under your blazer or cardigan means you can remove the work-friendly outer layer when it’s time to move. “The key is making sure you can move freely through your full range of motion,” says Dr. Lewis.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Di Domenico, I., Hoffmann, S. M., & Collins, P. K. (2022). The Role of Sports Clothing in Thermoregulation, Comfort, and Performance During Exercise in the Heat: A Narrative Review. Sports Medicine - Open, 8(1). doi: 10.1186/s40798-022-00449-4

2. Xiong, Y., & Tao, X. (2018). Compression Garments for Medical Therapy and Sports. Polymers, 10(6), 663. doi: 10.3390/polym10060663