What is a Heel Prop for Knee Extension [Video]
Heel Prop for Knee Extension
Heel prop for knee extension is a great exercise to perform following a total knee replacement and ACL reconstruction surgery.
The exercise may be performed while in a sitting or supine position.
1. Passive Heel Prop Exercise for Knee Extension
This is the simplest form of this exercise. Simply sit on a couch and prop your heel on a coffee table or ottoman. Allow gravity to pull down on the knee for 3 to 5 minutes.
2. Heel Prop with Quad Set for Knee Extension
When you perform this exercise, the goal is to start in the same position as the passive heel prop, but intentionally tighten the quadriceps muscle and gluteus Maximus muscle. Tightening these two muscles will result in downward pressure on the heel and knee.
3. Weight Assisted Heel Prop for Knee Extension
Start in the same position as the passive heel prop. Add a cuff weight or dumbbell to the top of the leg being stretched. If you are using a cuff weight you can apply it directly to the knee. If you are using a dumbbell you may choose to place it above the knee cap on the leg being stretched.
4. Cross-Legged Heel Prop for Knee Extension
The last version in this 4 part series is the cross-legged heel prop. In this case, you will again start in the passive heel prop position. Then cross your non-surgical leg over your surgical leg with both legs straight.
To add resistance to the stretch, you may choose to flex the knee of the top leg to 90-degrees and place the ankle of the top leg on the thigh of the leg being stretched.
More Blog Posts
What to Expect the First Week After your Knee Replacement Surgery
Week 1 After Knee Replacement Surgery If your surgery was performed in an outpatient surgery center then you would have likely been discharged to your home the day of surgery. In this article I will be discussing what you need during the first week after total knee...
How to Choose the Best Physical Therapist
There are many factors that go into choosing the best physical therapist for your rehabilitation. One such factor is access. If you are having a total knee replacement you will inevitably have questions about your incision or positioning or any number of other...
9 BEST Gift Ideas for Anyone Having A Total Knee Replacement in 2022
This article includes my favorite list of the 9 Best Gift Ideas for Anyone Having a Total Knee Replacement in 2022. Cyotherapy Moist heat Walker tray/basket Ankle & Calf Massager Rolling Pin Water Bottle Journal Audio Book Membership Meal Delivery Cryotherapy...
Tight Calf Muscle After Knee Replacement
Calf pain after a total knee replacement or other knee surgery if very common. Part of the problem is the swelling, part is weakness in the muscle and part is the dramatic change in activity level.
In this video I explain these three causes of calf pain as well as some solutions we usually recommend in the clinic. After watching this video I will share recommended exercises you can ask your therapist about.
Baker’s Cyst After Knee Replacement
A Baker's cyst resolved in only a small number of patients (15%) one year after TKA and symptoms from the cysts persisted in 31%. Cite this article: Bone Joint J 2016;98-B:1185-8.[1]What is a Baker's Cyst?If you have ever felt that painful swollen lump behind your...
Knee Pain 1 Year After Knee Replacement Surgery
Nearly 20% of patients who have undergone total knee replacement are not happy with the outcome. [1] Dr. Scott Albright, MD. Dr. Albright is a non-surgical orthopedic specialist and in my opion one of the best sports medicine doctors in Middletown, Ohio. He has...