Heel Slides

Heel slides gently bend and straighten the knee while you lie down, so the leg does not have to carry any weight. They are a mainstay of the early weeks after knee replacement and ACL reconstruction, when getting the knee to bend again is one of the main goals, and they help any knee that has become stiff.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Start with both legs straight
2. Slide the heel towards you to bend the knee, then slide it back

How to do it

  1. 1

    Lie on your back on a bed or mat with both legs straight. A plastic sheet or a towel under the heel helps it slide.

  2. 2

    Slowly slide the heel of one leg towards your buttock, bending the knee as far as is comfortable.

  3. 3

    Hold at the end for 3 to 5 seconds. A mild stretch or pulling feeling is fine.

  4. 4

    Slide the heel back down until the knee is straight again.

  5. 5

    Repeat smoothly, without jerking.

How many

10 to 15 slow repetitions, 2 to 3 times a day. After surgery your physiotherapist may ask for more frequent short sessions.

Common mistakes

Lifting the heel off the bed. Keep it in contact and let it slide.

Going fast. A slow movement with a short hold at the end gains more bend.

Stopping at the first discomfort. Some stretching is expected after surgery. Sharp or rising pain is the signal to stop.

Forgetting the straightening half. Getting the knee fully straight matters as much as bending it.

Make it easier

Loop a towel or dupatta around your foot and use your hands to help pull the heel up. Or do the exercise sitting in a chair, sliding the foot back under the seat.

Make it harder

Hold the bent position for longer, up to 10 seconds, or use a towel to gently draw the heel a little further at the end. Your physiotherapist will set targets for how far the knee should bend each week.

Who it helps

Recovery after knee replacement
Recovery after ACL reconstruction
Stiff knee after a fracture or plaster
Knee osteoarthritis with stiffness
Older adults who are mostly in bed

When to stop and check

After knee surgery, follow your surgeon's limits on how far to bend. Stop and contact your physiotherapist if the knee becomes hot, very swollen or the calf becomes painful and swollen, as these need checking.

Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.

Get my form checked

Frequently asked questions

How far should my knee bend after knee replacement?
Targets vary by surgeon and stage, but most programmes aim for steady weekly gains, with around 90 degrees of bend in the first few weeks and more after that. Your physiotherapist measures this and adjusts the programme.
Is some pain normal during heel slides after surgery?
A stretching or pulling discomfort is common in the first weeks. Sharp pain, or pain that keeps rising after you stop, is not, and you should tell your physiotherapist.
Can heel slides be done in bed?
Yes. A firm bed works well, which is why heel slides are often the first exercise given to older adults recovering at home.

Related

Online physiotherapy: Knee Replacement RehabilitationOnline physiotherapy: ACL Reconstruction RehabilitationWeek-by-Week Recovery After Knee ReplacementKnee Strengthening Exercises for Pain ReliefKnee pain self-check

More knee exercises

Straight Leg RaiseSit to StandSeated Knee ExtensionAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra