Heel slides
Heel slides are a gentle, low impact exercise used to safely restore movement and flexibility to your knee and hip joints without putting any weight on them.
How to Perform
1Lie on your back on a firm surface, such as the floor or a bed.
2Slowly slide the heel of your affected leg along the floor toward your buttocks, bending your knee as you go.
3⏱ Hold 10sHold for 10 seconds when you feel a gentle stretch.
4Slide back out until your leg is flat again. Repeat 5 times.
🔁 Repeat this exercise 5 times
Muscles Targeted
The muscles at the back of the upper thigh.
Stretches as you bend, and contracts to straighten the leg back down.
Assists in drawing the leg up toward your torso.
Helpful For
Commonly prescribed immediately after Knee Replacements, Hip Replacements, or ACL/meniscus surgeries.
Helps keep the arthritic joint lubricated, moving, and less stiff.
Re-educates the leg muscles and breaks up stiffness after being in a brace, splint, or cast.
Excellent for gentle rehab after mild muscle strains or long periods of bed rest.
Benefits
- Restores Joint Mobility: Safely increases the bending and straightening range of your knee and hip.
- Improves Circulation: Boosts blood flow in the lower legs, which is critical for preventing blood clots after an injury or surgery.
- Zero-Weight Exercise: Strengthens and moves the leg muscles without placing any harsh pressure or body weight on the joints.
- Gentle Awakening: Wakes up the thigh and hip muscles after long periods of bed rest or inactivity.
Precautions
- Watch the Alignment: Keep your kneecap and toes pointing straight up toward the ceiling. Do not let your knee flop or roll outward to the side.
- Move Smoothly: Avoid jerky movements or rushing. Slide the heel slowly and under control.
- Respect Pain: Only slide as far as your body allows. A feeling of tightness or a mild pull is normal, but sharp pain means you should stop.
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