What Do the Heel Slides Do to Your Feet?

The term heel slides sounds like something you do to your feet, or wear on them. However, this term doesn't have much to do with your feet at all. Instead, it describes a motion you perform that can help with range of motion and stability in other areas of your body.

  1. Do The Slide

    • Heel slides are a very basic motion that can have a big impact on knee range of motion and spinal stability. To perform a heel slide sit on the floor, table or bed. Extend your legs out in front of you with knees straight, toes pointing toward the ceiling. You can sit up to focus on just the knee joints, or lie down to assist with core strength and stability. Start with your right foot and slide your heel along the floor, drawing your foot as close to your butt as you can. Slowly let it back out for one full repetition. This exercise moves the heel of your foot, but does not work that area of your body.

    Move It Or Lose It

    • You may perform heel slides after a minor knee injury or after something as serious as knee replacement. When you injure your knee, there is often swelling, pain or discomfort and a decrease in range of motion. You may find it difficult to walk up stairs, get in and out of a chair or even lift your leg to get in the shower. A heel slide helps you regain motion without your body weight on the knee joint. At first you may be only able to slide your foot a few inches. However, as you get stronger, and heal, you can bring your heel closer to your glutes.

    Suck It In

    • Heel slides are also added into exercise or therapy routines for those people with low back issues or injuries. Any time you move a limb, your core muscles and those in your back, contract to stabilize your body and spine. To engage the core and challenge your back muscles, do the heel slide while lying down. Before you begin, contract your abs and hold them tight. Bring your heel in and out gently. As you move you will feel that your spine and torso want to shift position, but by contracting you are strengthening those muscles even with the foot moving.

    Keep It Comfortable

    • Because you are sliding your foot along on the heel, you want to make sure it doesn't get irritated. Wear socks so that your foot slides more easily, and to avoid rug burns. You can also do the exercise on a bed instead of the floor to reduce irritation. Another option is to place your heel on a small towel, especially if you are performing the exercise on a hard surface. Do not wear shoes as the rubber will make it difficult to slide your foot smoothly.