Heel slides exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel slides )

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Name of exercise  AROM hip/knee flx (heel slides)
Other names of exercise Heel slides
Description of exercise Heel slides are a simple and effective exercise that can help improve flexibility and range of motion in the lower body. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Slowly slide one heel away from your body, straightening your leg and keeping your foot in contact with the ground. Hold for a few seconds, then slide your heel back to the starting position. Repeat on the other side. This exercise can be modified by using a towel or resistance band to assist with the movement. Heel slides can help with conditions such as knee pain, hip tightness, and ankle stiffness.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with legs straight.
  • Slide heel up to buttocks.
  • Return to start position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps , Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Plantarflexion, Eversion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Increased range of motion
  • Strengthened leg muscles
  • Improved balance and stability
  • Reduced risk of injury
  • Improved posture
  • Increased blood flow to the legs
  • Improved overall lower body strength
  • Improved coordination and control
  • Can be done anywhere with minimal equipment

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Heel slides are a popular exercise that can be beneficial for improving flexibility and range of motion in the lower body. However, there are certain situations when it is best to avoid this exercise:Recent injury or surgery: If you have recently injured your knee, hip, or ankle, or have had surgery on any of these areas, it is important to avoid heel slides until you have fully recovered and have been cleared by your doctor.
  • Severe pain: If you experience severe pain during heel slides, it is best to stop the exercise and consult with a healthcare professional. This could be a sign of an underlying issue that needs to be addressed.
  • Osteoporosis: Individuals with osteoporosis should avoid heel slides as they can put too much pressure on the bones and increase the risk of fractures.
  • Pregnancy: Pregnant women should avoid heel slides, especially in the later stages of pregnancy, as it can put strain on the pelvic area.
  • Balance issues: If you have balance issues or difficulty maintaining proper form during heel slides, it is best to avoid this exercise to prevent falls or injury.Remember to always consult with a healthcare professional before starting any new exercise routine, and listen to your body to avoid any potential risks or complications.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a mat or towel to cushion your heels
  • Keep your back straight throughout the exercise
  • Avoid jerky or sudden movements
  • Do not force your heels to slide if you feel pain
  • Engage your core muscles to maintain stability
  • Use a slow and controlled motion
  • Do not overextend your knees
  • Stop if you feel any discomfort or pain
  • Consult a doctor if you have any knee or back injuries.

    • Helpful in Diseases

  • Spinal cord injury
  • Osteoarthritis
  • Knee pain
  • Post-surgical rehabilitation

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    Frequently asked questions

     

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