Knee Exercises
Heel Slides
Heel slides bend the knee by sliding the heel along the bed towards the buttock. They are the standard exercise for regaining knee bend after knee replacement, ACL reconstruction and fractures.
What it does
Repeated bending prevents scar tissue from limiting knee movement. Enough bend is needed for climbing stairs and getting up from a chair.
You will often see it in our programmes for total knee replacement, ACL tear and patellar fracture, and it features in our knee pain physiotherapy programmes.
How to do it
- Lie on your back with legs straight. A plastic bag under the heel reduces friction.
- Slowly slide your heel towards your buttock, bending the knee as far as you can.
- Hold 5 seconds at the end, then slide back.
- For more bend, loop a towel around the foot and pull gently.
How much
10 to 15 repetitions, 3 times a day in early rehab.
Common mistakes
- Lifting the hip or twisting the leg.
- Stopping short of the stretch point.
Stop and check with us if
- Bending is not improving week to week after knee replacement. Early action matters.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
How much knee bend do I need?
Should heel slides hurt?
Related treatments
Knee Pain Physiotherapy
Strength-led rehab for knee osteoarthritis, ligament and meniscus injuries.
Learn more KneePopliteal / Baker's Cyst
A swelling behind the knee, usually linked to arthritis or a meniscus tear. Treating the knee treats the cyst.
Learn more MuscleMyositis Ossificans
Bone forming inside a bruised muscle. Gentle, patient rehab avoids making it worse.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.