Heel slides help you regain your range of motion by stretching the muscles on top of your thigh. Do 2 to 4 repetitions several times during the day.
Lie down on the floor or the bed with your leg flat.
Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed. Your knee will begin to bend.
Continue to slide your heel and bend your knee until it becomes a little uncomfortable and you can feel a small amount of pressure inside your knee.
Hold this position for about 6 seconds.
Slide your heel back down until your leg is straight on the floor or bed.
Current as of: June 26, 2019
Author: Healthwise Staff Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine Brian O'Brien, MD, FRCPC - Internal Medicine Adam Husney, MD - Family Medicine Kathleen Romito, MD - Family Medicine Patrick J. McMahon, MD - Orthopedic Surgery, Sports Medicine
Medical Review:William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Brian O'Brien, MD, FRCPC - Internal Medicine & Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Patrick J. McMahon, MD - Orthopedic Surgery, Sports Medicine