knee focus
Heel Slides
Sliding the heel towards your bottom and back while lying down, to regain or keep the bend in a stiff knee without carrying any weight.
Key cue: Slide the heel in and out, smooth and slow.
Area
knee
Level
beginner
Volume
10 each leg
Goal
mobility
How to do it
- 1Lie on your back with your legs straight.
- 2Slowly slide the heel of one foot towards your bottom, bending the knee as far as feels comfortable.
- 3Pause for a second, then slide the heel back until the leg is straight again.
- 4Repeat 10 times, then change legs.
Easier and harder versions
- Easier
- Wear a sock on a smooth floor, or slide the heel on a towel, and go only as far as is comfortable.
- Harder
- Hold the bent position for 5 seconds before you slide back.
Helps with
Commonly used for:
Knee stiffnessRecovery after knee surgeryBending the knee
Read more
Benefits
- Keeps or regains the bend in a stiff knee
- Takes no weight through the joint
- Can be done in bed
Muscles worked
Mobility. Gently moves your quadriceps, hamstrings and hip flexors.
QuadricepsHamstringsHip flexors
Form tips
- Wear socks on a smooth floor, or put a plastic bag under your heel to help it slide.
- Keep an even speed in both directions.
Common mistakes
- Letting the foot lift off the floor.
- Forcing the bend past a firm pinch.
When to avoid or modify
- Stop if you feel sharp pain, catching or a locking sensation in the knee.
- After knee surgery or an injury, stay within the range of movement you have been given. After a hip replacement, do not bend the hip past the limit you were given.
- Get medical advice promptly if your calf becomes hot, red, swollen or painful.
If in doubt, check with a qualified physiotherapist before continuing.