1. Community
  2. Bones, joints and muscles
  3. Knee Problems

TKR Heel Slide Exercises

Posted , 16 users are following.

CHICO_MARX
CHICO_MARX

We all know that this is one of the best exercises to both straighten out your leg and increase the bend.  Tips:

- Your worst enemy is friction...  Gotta have a surface and something on your foot that will slide easily with as little friction as possible.  Silk or sil-like sheets are great if your doing this in bed watching TV.  On the floor, any plastic chair mat (the ones for your desk chair at the computer), thin plastic sheet (like those cheap ones for the snow), or anything else that slides easily will do.  Put a plastic bag with a rubber band over your foot to make it slide better.  

- Maximize your exercise for zero degrees...  To get your knee cloer to zero degrees, extend it as far as you can then put a 2-pound anke weight on the knee.  Just this slight extra pressure will pay off when you go to PT.  Not sure if I'd do this right after surgery...wait until you see your doc and have the staples removed.  But once you are doing full-on PT work, this helps a lot.  Just let the weight sit there as long as you can stand it...then back off and ice.

- Maximize your exercise for 120 degrees...  When you bend your knee, it's really hard to keep it bent and even push it to the next degree.  Just put a belt around your ankle and hold on with both hands.  Bend as far as you can and use the belt to hold it where it is.  When comfortable, give the belt a slight tug to bend just a fraction more.  Don't yank on the darn thing!  This is not a race.  Slow and easy...one degree at a time.

- A GREAT aid...  I got rid of all the friction problems with a device called a Knee-Flex...

It's a set of frictionless wooden rails with a heel cup between them.  Use this in bed, on the floor, in a pool, wherever.  It completely eliminates the friction problem and makes the exercise much easier.  Mine was actually from a different company and there are many "brands" of these devices around.  I just happened to grab this one off the web but you get the picture.

So...  No friction, add some weight, pull on the belt.  DON'T OVERDO IT but push it a bit to keep progressing.  Everyone has to find their own "sweet spot".  And always ice afterwards...

Hope this helps.

2 likes, 18 replies

18 Replies

Prev
  • jean04276
    jean04276 CHICO_MARX

    Posted

    i had tkr four weeks ago.I feel confused about the ROM expected at this stage in the healing process. At a sixty bend only, my phisio urges me on with talk of more surgery if no improvement  is evident soon. I follow the exercises given and follow the ice and elevate mantra with regular walking in-between. I am doing my best to stay positive and hoping my ROM will improve when my knee is ready for it.Can't help but feel panic sometimes, though.

    • CHICO_MARX
      CHICO_MARX jean04276

      Posted

      There is no "expected"...there is no "stage"...period.  You have to give up all expectations, timetables and comparisons.  All of that will just get you depressed and keep you back.  It's your recovery...own it.  Do the work, eat healthy, hydrate a lot, take your meds ON SCHEDULE.  This takes time.  If you put in the work, you get results.  Pain?  Yup...but shortlived.  Get stronger...be patient.

    • jean04276
      jean04276 CHICO_MARX

      Posted

      Thanks Chico, good to be reminded of the need for physical and mental health post TKR. I shall fight the longing to stay in bed with a book and ice pack, forget expectations and comparisons, take responsibility and do the exercises and accept being in it for the long term. Best Regards.
Back to top
Prev

Report or request deletion

Thanks for your help!

We want the community to be a useful resource for our users but it is important to remember that the community are not moderated or reviewed by doctors and so you should not rely on opinions or advice given by other users in respect of any healthcare matters. Always speak to your doctor before acting and in cases of emergency seek appropriate medical assistance immediately. Use of the community is subject to our Terms of Use and Privacy Policy and steps will be taken to remove posts identified as being in breach of those terms.