What excercises are good to build up legs?

Question

My 13 year old son has a hypermobile kneecap and the hospital has said he needs to do nothing but excercise to build up the muscles in his thigh to stop the kneecap moving quite so much. A referral for Physiotherapy has been made but that could take ages. In the mean time i wanna buy him some leg weights and get him excercising more. Any ideas?

Answer 1

There are many good exercises for him, but most important is that they are performed correctly!. By no means his knee should reach full extension when making an effort. Neither wabbling sideways is adviceable.

A fix bike is a good idea, if the seat lenght is properly set. Do not let his leg reach a full extension in the lower pedal, just an inch or half an inch in the seat hight will be enough to ensure safety. Also, his knee should not croos the imaginary line that his knee forms with his toes at any time while pedalling, it is just a matter of pulling the seat back enough to avoid this.

Sitting on the edge of a table and lifting one leg at a time (or both for that matter), to almost streighten his leg (or legs) and back to a 90 degree angle is a great exercise to tone up thigh muscles. It is a safe effective way to build up muscle. Adding weight in a moderate fashion, slowly building it up is adviceable.

Squats should be perform without reaching a 90 degree angle in the knee!, much less pressing down more than that. Also his knee should not go beyond the imaginary line that his bending knee form with his toes! Adding weight and repetiotions as he gets stronger will benefit him too.

Swimming or water walking is very good, and with little strain to his joints, something we want to avoid with all of what has been said.

Look for a form of exercise he enjoys, it will be easier for him to be constant about it. If posible choose diferent activities so as to avoid boredome and to exercise diferent muscle groups.
Check with a coach or gym monitor, or gym teacher at school, ao you both can learn the proper ways to do the exercises and how to set the weights or equipment he may be using (ie static bike).

There are many many other activities to stregthen his thigs, the most important thing is to avoid injury and to let him do what his enjoys. (climing stairs, walking around town, specialy on hills, etc. etc.)

He will get strong thigs in no time!

Good luck

Answer 2

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Answer 4

Swimming would be great for him, I know a lot of people who have had similar problems in their knees and their doctors always recommended swimming for them since it's a low-impact sport and injury is unlikely.
I'm sure there's other stuff, but that's the best I can do.
Good luck to your son!

Answer 5

an exercise bike is great because he does it in the comfort of his own home, playing his favourate tv programme or music. and you are close by to monitor him. swimming is also exalent if you have a local pool

Answer 6

squats are brilliant.
or get one of those lateral tight trainer things.
my mum bought one and she has proper toned her legs up in a couple of months.

Answer 7

Get him a lateral thigh trainer.

Answer 8

squats