Osgood-Schlatter Disease: Stretches & Exercises for Knee Pain

Osgood-Schlatter Disease: Stretches & Exercises for Knee Pain


Osgood-Schlatter disease occurs when your bones are growing so rapidly that your quadricep muscle can’t keep up. This causes your muscles to stretch which places extra pressure on the tibia where your quadricep muscle attaches. In some cases a painful bump might may be present Fortunately, stretching and strengthening the muscles around your knee with these five easy exercises can help relieve pain from Osgood-Schlatter’s disease. Let’s begin by doing straight leg raises, which helps strengthen the quadricep muscles located on the front of your thighs. Begin sitting down in a straight leg position with your back straight. You can place your hands behind you for extra balance if needed. Then you’re going to raise your leg about 10 inches off the ground hold for a few seconds and lower back down. Start by doing three sets of eight to twelve repetitions. Next we’re going to move into a single leg squat, so you’re going to need to grab a stiff chair. Slowly stand up with one leg using controlled movements until you reach your full height. Hold for a few seconds. Then place your raised foot on the floor and slowly sit down again. Repeat this exercise for about one minute. Okay, now let’s stretch out those quads. This stretch can be performed while standing or laying on your front. Pull the foot of your injured leg towards your buttocks until you can feel a gentle stretch on the front of your thigh. Hold this stretch for about 30 seconds and repeat three times. Now we’re going to move into an exercise that helps strengthen your hamstrings and glutes. First lay on your back with your knees bent and your arms to your side. Then using both feet push your hips towards the sky. Hold this position for about 10 seconds and lower slowly back to the ground. Begin by doing three sets of eight to twelve reps. If this exercise is too easy move to single leg bridges. Finally, let’s stretch out those hamstrings. Sitting at the edge of your chair, straighten one leg out in front of your body with your heel on the floor and your toes pointed towards the ceiling. Then sit up straight and try pushing your navel towards your thigh without bringing the trunk of your body forwards. Hold this position for thirty seconds and repeat three times. Well there you have it. Hopefully these exercises for Osgood-Schlatter disease can help decrease your knee pain and help shorten the duration of this disease. If you have any questions please feel free to contact us at [email protected] or call us at (866)712-7808. If you found this video helpful and would like to see similar videos in the future click here to subscribe to our Channel And if you’d like to see more exercises, check out this video to learn several easy exercises that’ll help improve your posture today!