How to Increase the Knee Extension in a Child

Knee joint extension and the muscles that support it facilitate basic movements such as jumping, running, kicking, skipping, lifting, and pushing. Young athletes -- including soccer, basketball and tennis players -- value exercises that increase knee extensions, because such exercises promote greater stability as they travel around the court or field, and provide better "push-off" when they jump. For a child who is recovering from a knee-related injury, exercises to increase his knee extension can help him regain his pre-injury joint range of motion and thereby increase his quality of life.

Things You'll Need

  • Sturdy chair
  • Resistance band
  • Small towel
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Instructions

    • 1

      Instruct your child to lie on his back on the floor with his legs extended in front of him. He should slowly bend his right knee upward, keeping his right foot pressed into the floor as he draws it toward his torso. Instruct him to reverse the motion until the right leg and knee are fully extended. He should alternate bending and stretching the right and left knees 10 to 20 times.

    • 2

      Place a sturdy chair to the left of your child and instruct him to grasp the chair back with his left hand. Standing fully upright, he should grab the arch of his right foot with his right hand and pull the right heel towards his bottom. Remind him to keep his knees together and his back straight until he feels a stretch up and down the length of his right thigh. Time the stretch for 15 seconds before instructing the child to relax. He should stretch and release the quad muscle four times before switching to the left foot.

    • 3

      Instruct the child to place his right foot in front of his left and to lower his torso between his two feet until his right knee forms a 90-degree angle. Monitor the child's lunge to ensure that his right knee remains aligned with his right ankle and his toes face forward. Tell him to remain in the open position while fully straightening both knees. He should alternate bending and straightening his knees 10 to 20 times on the right before switching to the left.

    • 4

      Position a sturdy chair in front of your child and instruct him to stand with his feet shoulder width apart while grasping the chair back with both hands. Instruct him to rise slowly up onto the balls of his feet, lifting his heels as high as possible. He should hold the position for 5 to 10 seconds before slowly lowering his heels. He should repeat the calf raise 10 to 20 times.

    • 5

      Loop a resistance band around the base of a banister or couch leg and knot the ends together. Instruct your child to lie on his stomach and to insert his right foot into the loop . He should tighten the back of his thigh, slowly bending his right knee and drawing the band toward his bottom. Tell your child to release the hamstring, to lower the leg slowly back to the floor and to repeat the exercise 10 to 20 times on the right before switching to the left.

    • 6

      Roll up a small towel and instruct your child to lie on his back with the towel under his relaxed right knee. He should tighten the front of his right thigh and straighten his knee as much as possible. He should hold the position for five seconds, relax the quad and repeat 10 times, squeezing the muscle as hard as possible when he engages it.