Overview
The heel slide practises bending and straightening the knee while the leg remains supported. It is meant to explore a comfortable range, not force the knee through a block.
How to Do It
- Lie on your back with both legs relaxed.
- Slowly slide one heel toward your hips.
- Stop at a comfortable stretch or mild stiffness.
- Pause briefly, then slide the heel away until the leg is comfortable.
- Repeat 8–12 times without bouncing.
Make It Easier
Use a towel or strap around the foot for light assistance, or perform the movement on a smoother surface. Do not pull aggressively.
Stop and Get Assessed If
The knee is mechanically locked, rapidly swollen, acutely injured, or cannot bear weight normally. Post-operative range restrictions take priority over this general exercise.
References
- American Academy of Orthopaedic Surgeons. "Knee Conditioning Program." https://orthoinfo.aaos.org/en/recovery/knee-conditioning-program/
This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.