Knee Strengthening Exercises

To help your child’s knee gain strength after an injury, it’s important to stick with proper exercises and strengthening movements. Orthopedic rehabilitation is vital to the overall healing process and not going exercises properly, or as frequently as prescribed could mean your child’s injury heals improperly.

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Your doctor may recommend some or all of the following exercises so your child can continue to gain strength in their knee:

Half Squats: 3 sets of 10 reps

Have your child stand with feet shoulder length apart. With arms out, lower upper body into a sitting position, and hold for 5 seconds. Return to the original position by putting weight on the heels as you return to a standing position. If the exercise is easy, hold weights in your hand to add difficulty.

Hamstring Curls: 3 sets of 10 reps

Hold onto a steady surface to maintain balance. Bend knee up to the buttocks, lifting your heel as high as you can. Hold for 5 seconds and return to the original position. Add ankle weights to increase difficulty.

Calf Raises: 2 sets of 10 reps

Hold onto a steady surface to maintain balance. Lift the foot of the leg with the injured knee off the ground. Keep weight on the ball of your foot, lifting the heel as high as possible. Return to the original position and repeat.

Leg Extensions: 3 sets of 10 reps

In a sitting position, flex the muscles of the thigh on the leg with the injured knee. Slowly and gradually straighten the leg while continually flexing the thigh muscles. Hold for 5 seconds, and return to starting positions. Add ankle weights to increase difficulty.

Straight Leg Raises: 3 sets of 10 reps

Lay down on the back, using elbows for support. Bend one leg and keep it on the ground. Slowly lift the injured leg 6–10 inches off the ground. Hold for 5 seconds, and return to the original position. Add ankle weights to increase difficulty.

Straight Leg Raises (prone): 3 sets of 10 reps

Lay down using your arms to support your head. Squeeze the muscle, and lift one leg as high as possible. Hold for 5 seconds and relax. Add ankle weights to increase difficulty.

Hip abduction 3 sets of 20 reps

Lay on side. Bend the lower leg for support. Keep your upper leg straight. With control, raise the leg to 45 degrees. Make your leg straight, but not locked. Hold for 5 seconds, and return to the starting position. Add ankle weights to increase difficulty.

Hip adduction: 3 sets of 20 reps

Lay on side with both knees straight. Cross one leg over the other. Raise the bottom leg 7 inches from the ground. Hold for 5 seconds, and return to the original position. Add ankle weights to increase difficulty.

Leg presses: 3 sets of 10 reps

Position a resistance band at foot arch, holding the ends in each hand. Lay down with elbow bent on the sides. Flex your knee towards your upper body. With control, straighten the knee. Hold for 2 seconds, and return to the starting position.

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Orthopedic Rehabilitation