The heel slide is a bending exercise for knee pain. Lying face up with both legs out, you draw one heel along the floor toward you, letting the knee bend to the point of comfort, then glide it back. You move slowly and repeat ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the heel slide?
- Get set: Lie on your back with both legs straight.
- Move: Slide your heel along the floor toward your buttocks so the knee bends. Stop where it is comfortable, then slide the heel back out.
- Repeat: Slow and steady. Ten slides.
Why does the heel slide help knee pain?
A knee that will not bend makes daily life hard: climbing stairs, sitting in a chair, getting into a car. The heel slide gradually brings back that bend while the floor supports the leg.
How does it fit with your pain procedures?
After a knee injection, a genicular nerve block or genicular radiofrequency ablation, your physician tells you when to restart. Less pain makes it possible to rebuild the thigh muscle that protects the joint.
What mistakes should you avoid?
- Forcing the knee past a mild stretch.
- Lifting your heel up off the floor.
- Hurrying the slide back out.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- The heel stays on the floor.
- Bend to comfort, not past it.
- Ten slow slides.
Show us you have it: Do one heel slide for your technician and show us how far your knee bends today. If any part is unclear, ask, and we will walk through it again at your next visit.
Other knee exercises in the program
Related reading: knee pain we treat, thigh muscle and knee arthritis, where knee arthritis pain comes from.