Heel Slides
Knee
Phase 1
Sets
Reps
5
5
Week: 0-2
Heel Slides
Purpose: Restore knee bending (flexion) and reduce stiffness while keeping the movement controlled.
Equipment: Bed/firm surface; optional strap/towel.
How to do it:
1) Lie on your back with legs straight.
2) Slowly slide the heel toward your buttocks, bending the knee.
3) Stop at a gentle stretch, pause 1–2 seconds, then slide the heel back out.
Tips:
- Keep the heel on the surface to reduce strain.
- Use a strap around the foot to assist if needed, but don’t force.
Dosage: 5 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Increase the bend gradually.
- Add a brief 3–5 second hold at the end range if tolerated.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.