Knee and Ankle, Phase 1 · Exercise 3 of 5 KA-1 #3

Heel Slides

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Gentle knee bending and straightening

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 10 reps each side

You needA mat or carpeted floor; a smooth surface (a plastic bag under the heel can help reduce friction)

Demonstration video: Heel Slides (Baptist Health (South Florida)). Follow the steps on this page if the video differs.

Photos

Heel Slides: Start: leg straight — Start: leg straight

Heel Slides: Heel slides toward the buttock, knee bends — Heel slides toward the buttock, knee bends

Why it helps

After a knee injury, the joint stiffens up and you lose the ability to bend the knee fully. Heel slides work on that motion gently, on your own terms, while you stay on the floor.

How to do it

Lie on your back with both legs straight.
Slowly slide one heel along the floor toward your buttock by bending the knee. Keep the heel in contact with the floor the whole time.
Bend only as far as feels comfortable. Stop right before pain starts.
Hold the bent position for 3 seconds. Then slowly slide the heel back to the straight position.
Do 10 reps on each side.

Too hard? Try this

Use a strap or towel looped around your foot to help pull the heel back. Or only slide halfway.

Too easy? Try this

Place a plastic bag under the heel for less friction so you can bend the knee further. Or hold the bent position for 5 to 10 seconds.

Common mistakes

You lift the heel off the floor instead of sliding it.
You bend too far into pain.
You arch your low back.

You should feel

Smooth, controlled motion.
A stretch as the knee bends to its end range.

You should not feel

Sharp knee pain.
Catching or locking in the knee.

Stop right away if

Sharp knee pain.
Knee catching, locking, or giving way.
Sudden swelling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program