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
Pros and Cons of Rooster Comb Injections for Knee Osteoarthritis
Rooster comb injections have become so popular in my area over the past 10 years. Since I am mostly treating patients after a total knee replacement surgery, I see the patients who were not helped by hyaluronic acid injections. In this article I want to share my...
Overcoming Challenges After Total Knee Replacement: A Guide to Recovery and Empowerment
In this article, we'll explore some strategies to help you walk without a limp and manage swelling following a total knee replacement (TKR) surgery. We'll also provide motivational quotes to keep you inspired and hopeful throughout your recovery journey. Motivational...
Best Knee Massager for Arthritis in 2022
Choosing the Best Knee Massager for Arthritis In order for you to choose the best knee massager for arthritis, it is important you understand the different types of knee massagers and the different types of arthritis. Osteoarthritis Osteoarthritis (OA) is one of the...
Buying an Ebike After Total Knee Replacement 2022 [VIDEO]
2022 Ebike After Total Knee Replacement Surgery Buying an ebike after total knee replacement surgery can be an amazing way for anyone who loves cycling to resume riding a bike outdoors sooner than expected.Can you ride an ebike after total knee replacement? Yes,...
Best Handmade Crutch Bags on Etsy
Best Handmade Crutch Bags on Etsy These are the coolest handmade crutch bags on Etsy because they are handmade and more importantly made by a patient of mine. * Disclosure: I am not paid to promote this product. I just think it is super cool when someone creates...
Why do people hate physical therapy so much?
Do people REALLY hate physical therapy? A recent Quora post I saw asked the question "Why do people hate physical therapy so much?" I think it boils down to a loss of control and the following three aspects: not knowing what to expect, not knowing how much it will...