15 year old, training without wearing knees out?

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IMMHWScreweez

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I'm 15 years old, and I go to the gym 3 days a week. I also play basketball around 15 hours a week. I'm not looking to become super-buff or a bodybuilder, but just looking to build some muscle. I have a long past with injuries, mainly a huge leg break that resulted in lasting knee damage. I'm looking for a gym workout that can help me build muscle in my legs without putting too much effort on my knees. This is also important because I need muscle to support my knees when I play basketball. I am also looking to build muscle in my biceps, triceps, and forearm muscles, but I'm a beginner so I need to find a good balance that isn't too difficult. Any suggestions? Tips? Workouts that have worked for you?

I'm 5"7 115 Pounds

THANKS :)
 
Would need to know what you can do with your knees and what the damage was before even guessing here.
At your age training will be maximum 80% Of full effort anyway because you are still growing so recovering from injury will bring you into moderate intensity, something I hate but accept has to be done in many cases.
 
Glutes. Work the glutes. People wear the knees out because they let their quads and hamstrings do all the work with large muscle movements, but really, the glutes and other higher-up hip muscles should be the main drivers. Feel the difference by pushing up a step using just your knees, and then again by squeezing your glutes, and then you'll feel less stress being placed on the knee.

Unfortunately, the higher hip muscles tend to be asleep on most people, just due to modern-day habits like sitting for 8 hours at a time. Glute-isolation exercises, such as bridges/hip thrusts are good to start making the glutes activate when you want them to. Once you have a feel for those muscles, start making sure they're working during exercises such as squats and lunges.
 
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