Osgood-Schlatter
Disease Exercises

Osgood-Schlatter Disease is a common cause of knee pain, particularly in adolescents. It is usually aggravated by tightness and weakness in the knee muscles.

Carrying out a combination of simple stretching and strengthening exercises can drastically reduce symptoms and improve healing time. We will start here by looking at stretching exercises, and then go on to strengthening exercises.

Tight quads muscles (found at the front of the thigh) are a common feature of Osgood-Schlatter Disease. Osgood Schlatters usually develops after a sudden growth spurt, where the quads muscles can’t keep up with the growth of the knee bones. The quads end up being very tight causing a lot of tension where they attach just under the kneecap. Stretching helps reduce pain and further damage.

Would Stretches Help Me?

Here you will find 2 simple tests you can try at home that will give you an indication of any muscle tightness that might be contributing to your Osgood Schlatters pain.

1) Simplest – lie on your tummy on a firm surface. Bring your heel towards your bottom. If you can touch your bottom with your foot (or nearly can) your quads are probably fine. If you can’t, they are probably tight and would benefit from quads stretches.

2) More specific – Sit on the bottom edge of a bed. Hug your good knee into your chest, leaving your other leg relaxed. Slowly lean backwards until you are lying down on your back (still hugging your good leg). Let your free leg relax and hang down off the bed and see how much the knee bends (without you pushing it). If it bends less than 90° (a right angle), you probably have tight quads

How Do I Stretch?

There are a number of different ways of stretching the Quads Muscles. Here are my top 2, those that I find give the best results and that are the easiest perform with Osgood-Schlatters Disease. Use the one that works best for you – you don’t need to do both, just 1 will do!!

1) Standing Quads Stretch

Starting Position: Stand on one foot, holding the back of a chair to balance. With your free hand, hold the ankle of the stretching leg behind you

Action: Pull your heel towards your bottom until you feel a strong stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Note: Keep your upper body up straight – don’t lean forwards or it reduces the stretch

Progression: To stretch further, carry out the exercise as described but also push the pelvis forwards and take the knee backwards

2) Quads Stretch Lying

Starting Position: Lie flat down on your tummy

Action: Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Prop yourself up on your elbows and carry out the exercise as described above 2) Place a pillow/rolled up towel under your knee and carryout the exercise as described above. Can combine with progression 1 to stretch further

SAFETY ADVICE: If you have damaged a muscle eg quads tear, you should NOT start stretching too early – wait until you can use the muscle without pain before starting to stretch. Always see your doctor before starting any new exercises.

Getting the Best Results

To get the best results, remember this. Stretching effectively should be moderately uncomfortable (ie slightly unpleasant!) when you do it, but only in the muscle being stretched and the pain should stop as soon as you stop stretching. Stretching should never aggravate your Osgood-Schlatter Disease.

With each exercise, you want to feel the stretch in the middle of the thigh, not at the knee.

For more tips on the best ways to stretch, including the latest research on how to get the best results with the minimum input, see the knee stretches guide.

What Else Will Help?

The next step is to work on strengthening the knee muscles. Go to the Strengthening Exercises for Osgood Schlatters section to find out how to strengthen the right knee muscles to make a full and quick recovery from Osgood-Schlatter Disease.

If you want to know more about Osgood-Schlatter Disease including more information on its causes, presentation and other treatment options, go to the Osgood Schlatters Overview page.

Go to Knee Exercise Guide or Homepage

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