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Author Topic: What are "Wall Slides"?  (Read 1969 times)

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Offline SuzanneT

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What are "Wall Slides"?
« on: August 17, 2007, 04:12:40 AM »
What are "wall slides" and what injuries can use them?  If they are what they sound like they are, they seem very hard for knee recovery patients.
Thanks !
12/31/06 tibial plateau fracture (medial)
              fibula fracture
              patella fracture
              (no surgery, long, slow recovery)
   8/1/07  7 months, beginning FWB
   8/1/08  more physical therapy to develop
               calf & quads
   8/21/08 climbing stairs

Offline Jaci

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Re: What are "Wall Slides"?
« Reply #1 on: August 17, 2007, 04:31:51 AM »
Suzanne,

There are a couple different exercises that are sometimes referred to as wall slides. One involves standing with your back against the wall, feet about a 18 inches or so from the wall, and doing a slight squat-- This is NOT an exercise to do early in one's rehab. I always knew of these as wall squats and sometimes did them with an exercise ball behind my back. Then saw people on this site calling them wall slides. It's a good exercise when it's time to start strengthening because it helps to improve quad strength, however that's a way down the road.

The other exercise that is sometimes called 'wallslide' involves lying down on the floor with your bottom about 12 inches from the wall and feet up on the wall. It uses passive motion to help increase range of motion. This is generally a good exercise that can be started early in rehab. Here's a link to some instructions. Look in the 'PROM' section, that's passive range of motion. 

http://www.kneeguru.co.uk/KNEEtutor/doku.php/arthrofibrosis/kokmeyer_arthrofibrosis01

So if people mention wall slides, you have to ask them which exercise they are referring to.

Jaci
10/03 Twist injury
12/03 Menisectomy- tears ACL, MCL, & LCL missed by OS
Arthrofibrosis ROM 38-68
3/04- 4/08 Multiple scar tissue procedures:
6 scopes w/LOA, AIR, LR, chondroplasty, synovectomy, bone spur & plica removal
3 insufflations, many injections
Chronic AF, patella infera, IPCS

Offline tanyap

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Re: What are "Wall Slides"?
« Reply #2 on: August 17, 2007, 09:37:51 AM »
Hi Suzanne,
Ive always known them as what Jaci describes about standing with your back against the wall.
When I started doing them I found them EXTREMELY difficult - my patellar tendons on both knees would hurt so bad that I could barely walk. Turns out I was trying too hard, sliding down too far. My quads werent strong enough to support me.
The nice thing about wall slides is that they are a good progressive exercise, you start off only sliding (squatting) down the wall very slightly (unlike my first few attempts where I though I had to achieve seated position), and you build up as you become stronger. You also only hold a little to begin with - then you hold the position for longer as you get stronger.
The gym ball version is slightly tougher again - the gym ball will wobble slightly so it trains your muscles to react quickly to small changes in balance and co-ordination. Ive always found the gym ball version helps me NOT put all the weight through my good leg - which I sometimes used to when doing the wall version.

The type of wall slides described are for quad strengthening. They also strengthen your hamstrings.
Tanya
1986 - recurrent dislocations of right patella began
1988 - Modified Hauser Procedure
1991 - dislocations started again
2005 to 2007 - 150 dislocations in 2 years - OUCH!!!
June 2007 - new OS, new physio
Oct 2007 - VMO woke up
Mar 2008 - big quads, still dislocating
Apr 2008 - next OS app

Offline SuzanneT

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Re: What are "Wall Slides"?
« Reply #3 on: August 18, 2007, 05:14:56 AM »
You don't mention it; should I assume that you have to push yourself back up the wall?
12/31/06 tibial plateau fracture (medial)
              fibula fracture
              patella fracture
              (no surgery, long, slow recovery)
   8/1/07  7 months, beginning FWB
   8/1/08  more physical therapy to develop
               calf & quads
   8/21/08 climbing stairs

Offline tanyap

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Re: What are "Wall Slides"?
« Reply #4 on: August 20, 2007, 09:19:44 AM »
yes - you slide down a little (very very little to begin with!!), almost as though you are about to sit down, then hold your position (start off hold for 3, progress to hold for 10), and then push yourself back up. I usually find coming back up easier than going down - its your hamstrings pushing you up - your quads letting you down - my quads are weakest so thats why it feels that way to me.
its very very important to have a good technique for this exercise - have a PT look at you doing it to beging with,you must hold your stomach in, your head back, keep your back straight etc.... else you can put bad strain in other places.
if you search online you will find videos and pics of the exercise - but dont panic at how far down people seem to go - they tend to show advanced levels of it in pics to show the full movement - to start off you should only be squatting slightly.
1986 - recurrent dislocations of right patella began
1988 - Modified Hauser Procedure
1991 - dislocations started again
2005 to 2007 - 150 dislocations in 2 years - OUCH!!!
June 2007 - new OS, new physio
Oct 2007 - VMO woke up
Mar 2008 - big quads, still dislocating
Apr 2008 - next OS app

Offline SuzanneT

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Re: What are "Wall Slides"?
« Reply #5 on: August 22, 2007, 02:13:01 AM »
Are you sure that these are good for recovering TPF people?  I did 10 in the pool today & I'm not so sure. 
12/31/06 tibial plateau fracture (medial)
              fibula fracture
              patella fracture
              (no surgery, long, slow recovery)
   8/1/07  7 months, beginning FWB
   8/1/08  more physical therapy to develop
               calf & quads
   8/21/08 climbing stairs

Offline Jaci

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Re: What are "Wall Slides"?
« Reply #6 on: August 22, 2007, 02:19:43 AM »
Suzane,

Who said they were good for someone recovering from TPF?

You really should talk to a physical therapist or your doctor before trying new exercises.

Jaci
10/03 Twist injury
12/03 Menisectomy- tears ACL, MCL, & LCL missed by OS
Arthrofibrosis ROM 38-68
3/04- 4/08 Multiple scar tissue procedures:
6 scopes w/LOA, AIR, LR, chondroplasty, synovectomy, bone spur & plica removal
3 insufflations, many injections
Chronic AF, patella infera, IPCS

Offline SuzanneT

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Re: What are "Wall Slides"?
« Reply #7 on: August 22, 2007, 02:51:38 AM »
Nobody actually said that they were good for TPF recovery.  I just thought that I would give them a try.  That is one tough exercise!  My doctor released me before I ever got off crutches & my PT put me on exercises that set me back instead of progressing me.  (seated stepper for example)  I am doing much better since I have taken charge of my own therapy.  I do appreciate all of the advice that I glean from Kneegeeks!   Many thanks, Suzanne
12/31/06 tibial plateau fracture (medial)
              fibula fracture
              patella fracture
              (no surgery, long, slow recovery)
   8/1/07  7 months, beginning FWB
   8/1/08  more physical therapy to develop
               calf & quads
   8/21/08 climbing stairs

Offline tanyap

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Re: What are "Wall Slides"?
« Reply #8 on: August 22, 2007, 09:07:56 AM »
Suzanne - I agree with Jaci - talk to your physio or doctor before trying new exercises.

Wall slides are good for your quads - my problem is atrophied quads, so thats why ive been prescribed them. But if you have a different problem different exercises might be the answer.

If you feel like your PT set you back - get a new PT, you have to 'shop' around for a good PT with experience in your particular problem sometimes. Ive been through a number of different PTs in the past 2 years and in the past 3 months Ive made more progress than in the entire 2 years with my new PT.

You need someone professional to supervise your therapy - I also thought I was doing better on my own this time last year after yet another PT quit in the practice I was using and the new one seemed clueless. But realistically I dont know how each muscle relates to another or what its correct function is and worse again I didnt know that my technique was not good in a couple of exercises and i was doing no good at all with them.
Small adjustments shown to me by a good PT have made a lot of difference.

Tanya
1986 - recurrent dislocations of right patella began
1988 - Modified Hauser Procedure
1991 - dislocations started again
2005 to 2007 - 150 dislocations in 2 years - OUCH!!!
June 2007 - new OS, new physio
Oct 2007 - VMO woke up
Mar 2008 - big quads, still dislocating
Apr 2008 - next OS app

Offline SuzanneT

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Re: What are "Wall Slides"?
« Reply #9 on: August 22, 2007, 03:28:29 PM »
I have already used my 40 PT sessions.  I continue to exercise daily at home because I have only been walking without cruches for 3 weeks and I'm trying to keep my muscles strong.  I won't be doing any wall slides!   Even in the pool, they put too much pressure on the TPF area. 
12/31/06 tibial plateau fracture (medial)
              fibula fracture
              patella fracture
              (no surgery, long, slow recovery)
   8/1/07  7 months, beginning FWB
   8/1/08  more physical therapy to develop
               calf & quads
   8/21/08 climbing stairs

Offline tanyap

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Re: What are "Wall Slides"?
« Reply #10 on: August 22, 2007, 04:05:07 PM »
can you go to a private physio? you dont need to go every week - perhaps once a month to check on progress?

i dont see my physio every week, ill see her on monday for the first time in 4 weeks.
1986 - recurrent dislocations of right patella began
1988 - Modified Hauser Procedure
1991 - dislocations started again
2005 to 2007 - 150 dislocations in 2 years - OUCH!!!
June 2007 - new OS, new physio
Oct 2007 - VMO woke up
Mar 2008 - big quads, still dislocating
Apr 2008 - next OS app

Offline SuzanneT

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Re: What are "Wall Slides"?
« Reply #11 on: August 22, 2007, 04:31:10 PM »
Actually, there is a new facility very close to my home that I have thought about checking out.  I don't have any physical therapy prescription left, but they might work something out for me.  If nothing else, I sure would like to use the recumbent bike.  I really miss that.  I will go talk to them today.  You have inspired me!
12/31/06 tibial plateau fracture (medial)
              fibula fracture
              patella fracture
              (no surgery, long, slow recovery)
   8/1/07  7 months, beginning FWB
   8/1/08  more physical therapy to develop
               calf & quads
   8/21/08 climbing stairs

Offline tanyap

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Re: What are "Wall Slides"?
« Reply #12 on: August 23, 2007, 09:31:16 AM »
ive years of experience of physio :)
the most important thing ive learned is that i dont know as much as i think i know!!!
its so important to have a qualified physio check your position and technique for exercises, else (as my current physio describes it) youre just mindlessly bending yourself around - and not getting any return on it.

let me know how you get on - it sure would be fantastic if you got to use the new facility!
1986 - recurrent dislocations of right patella began
1988 - Modified Hauser Procedure
1991 - dislocations started again
2005 to 2007 - 150 dislocations in 2 years - OUCH!!!
June 2007 - new OS, new physio
Oct 2007 - VMO woke up
Mar 2008 - big quads, still dislocating
Apr 2008 - next OS app















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