Exercises For Growing Knees
Knee pain can be a common injury in young females. Exercises, to help strengthen the muscles around the hip and knee, can be helpful.
Below are some ideas on exercises for those with knee pain (red light), those that have a niggle pain in their knees (orange light), and even for those that might want to improve their strength around their knees (green light).
Green Light - No Knee Pain
The following are exercise ideas for those that have no knee pain. You’ll need a resistance band (easy- moderate).
Tipping Bird
10 Reps | 30-60 Second Rest
(2- 3 Sets)
Remember to :
Reach and tap big toe
push up through heel to return
Monster Walk
8-10 Steps forward + back | 30-60 Second Rest
(2- 3 Sets)
Remember to :
Walk forward and out then backwards and out
Push knees out against band
Knee above ankle
Backward Lunge
8-10 Reps each side | 45-60 Second Rest
(2- 3 Sets)
Remember to :
Step back dropping back knee
press up through both legs
Alternate
Banded Kneeling Side Plank Star
20-30 Seconds | 30 Second Rest
(2- 3 Sets)
Remember to :
Hips high
Hips forward
Elbow under shoulder
Top leg straight up
Reverse Nordics
5-8 Reps | 2 Minutes Rest
(2- 3 Sets)
Remember to :
Knees under hips
Tuck tail
Lean back in one line
Push through feet to return
Orange Light - Niggle Knee Pain
Here are exercise ideas for those that occasionally have knee pain or a little niggle in their knees. The equipment needed is a resistance band (easy to moderate) and a chair.
Single Leg Bridge
10 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Feet straight
Tuck tail
Curl up ¾ height
Fire Hydrant
10 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Knee above ankle
Tap foot out and back (45 degrees)
Squats
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Allow knees to bend in line with toes
Kneeling Side Plank Star
20-30 Second Hold | 30 Second Rest
(2- 3 Sets)
Remember to :
-Hips high
Hips forward
Elbow under shoulder
Top leg straight up
Isotonic Banded Knee Extension
8-12 Reps | 30-60 Second Rest
(3 Sets each side)
Remember to :
Straighten knee out half way
Slowly return
Red Light - Knee Pain
These exercise ideas are for those experiencing knee pain. The equipment needed is a resistance band (easy), wall space, and a chair.
Banded Glute Bridges
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Keep your feet straight
Tuck you tail (bottom)
Only curl up to 3/4 height
Hip External Rotation
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Open Knees
Keep feet as still as possible
60 Degrees Wall Sit Hold
30-45 Second Hold | 30-60 Second Rest
(2- 3 Sets)
Remember to :
Knee above ankle
-Back flat on wall
Kneeling Side Plank
20-30 Second Hold | 30 Second Rest
(2- 3 Sets each side)
Remember to :
-Hips high
Hips forward
Elbow under shoulder
Isometric Banded Knee Extension
15-20 Second Hold | 30 Second Rest
(3 Sets each side)
Remember to :
Straighten knee out half way
Hold
How To Strap Your Knees
Getting Your Squat Technique Right
As you grow and develop it’s important to look after your whole body - especially when it comes to movement and exercise. Sports Medicine Australia have put together a wonderful guide on what bra to wear whilst enjoying exercise.
We highly recommend checking it out here!
This Project was developed to support our Growing Pains- learn how to exercise with your changing body workshop for the Under 13 state girls hockey team. We would like to thank the following businesses for their generous donations.
WHEN would like to thank Chrissy Tadros, Hannah Richardson, Dr Rhea Psereckis and Peta Titter for their work to produce this project.
And a big thanks to our wonderful talent Sofie, Stella and Lilly.
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