Heel and knee exercises need to be included in any well-rounded fitness program in order to keep your legs operating well enough to perform everyday activities. Everyone, of all fitness levels, can benefit from using some physical therapy maneuvers to increase muscle flexibility and strength. Start out slowly and gradually increase your time and intensity levels. Remember to check with your doctor first, since not all exercises may be appropriate for you.
Heel Slides
Increase your knee flexibility by doing a maneuver known as a heel slide. Heel slides are especially helpful while recuperating from injuries or surgeries to the knee or hip area. Lie on your back in bed or exercise mat with your legs fully extended. Slowly start sliding your right heel while bending your knee toward your chest. Slide your heel until the entire bottom portion of your foot is flat against the surface. Bend as far as possible without causing undue pain. Hold this position five seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left leg.
Hamstring Isometrics
Use heel and knee exercises to strengthen your hamstring muscles. Keeping your hamstrings strong can make walking, running, jumping, climbing stairs and getting in and out of chairs easier. Lie on an exercise mat on your back with legs fully extended. Do an isometric hamstring strengthener by bending your right knee until it is 6 inches from the surface. Lift your toes so only your heel touches the surface. Tighten your hamstrings by digging your heel into the surface while pretending to pull back toward your body. Do not move your heel. Keep pulling for 10 seconds while feeling the tension behind your knee. Release the tension. Relax 10 seconds. Repeat this exercise 10 times.
Aqua Bending
Doing water-based heel and knee exercises provides a gentle way to get fit by taking stress off the joints and making movement possible if you are uncomfortable with land-based exercises. Water's natural resistance strengthens without causing additional joint stress.
To do ankle bends that work your heel, calf, knee and ankle, sit on a bench or step in chest-deep water. Slowly lift your right leg in front of you, and straighten your knee. Keep your toes pointing upward, and use your hands to hold onto the step for extra support, if needed. Slowly bring your toes toward your body while moving your heel away from you. Hold this position 10 seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg.
Chair Pulls
by using a chair during your heel and knee exercise regime. Hamstring strengthening can keep your hamstrings and knees strong as well as help you recover from a hamstring sprain. Start by sitting upright in a wheeled chair, such as an office chair. Hold onto each armrest with a hand. Place your right heel onto the floor. Keep your left leg out of the way.
Pull the chair around the room with your heel, then your foot while bending your knee as the chair moves. Keep your upper body still. Feel the tension along the back side of your knee. Move around the room for about a minute. Relax for 30 seconds. Repeat the exercise with your left heel and leg.
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