15 Best Exercises for Osgood-Schlatter Disease

Introduction:

Exercise for Osgood-Schlatter disease is an important part of your overall treatment plan, that Helps to strengthen your weak muscles and also improve flexibility and Mobility.

Osgood-Schlatter disease is a condition that causes knee pain and swelling, particularly in young adolescents who are active in sports or activities that involve repetitive knee movements. While exercise alone cannot cure Osgood-Schlatter disease, certain exercises can help manage symptoms and promote healing.

The Osgood-Schlatter disease is a very treatable condition that physical therapy helps many peoples come back stronger and heal following rehab. for Osgood-Schlatter disease as a result. Strengthening and stabilization exercises are helpful to improve body strength.

Stretching is an important part of the management of Osgood-Schlatter disease. Exercise is a part of everyday life to stay active and healthy. exercises help you improve your flexibility, strength, and balance, and take pressure off the knee. In Osgood-Schlatter disease physiotherapy exercises session include Knee and hip exercises for your treatment part. exercises keep your muscles strong that can help reduce stress and strain to a minimum in the painful areas of your body.

Benefits of Exercises for Osgood-Schlatter disease :

If you do regular exercise, then here are the benefits,

• Pain relief in long term
• Improve flexibility of the joints.
• Reduce tension or tightness.
• Exercise may help you to restore mobility.
• Maintain or improve your posture.
• Reduce inflammation.
• Improved physical fitness.
• Exercise can help you reduce joint stiffness.
• Maintain daily functional activity.
• Improve the range of motion.
• Improving coordination.
• Improve your balance.
  

15 Best Exercises for Osgood-Schlatter Disease

Following are the best exercises that really helpful to You for Osgood-Schlatter disease,

Quadriceps Stretching

• Start with a relaxing standing position.
• For support use a wall or chair.
• Now bend your one leg at the knee.
• You can grasp your leg by the foot.
• Then gently pull the leg back up.
• You can feel the stretch of your quadriceps muscles.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times.

Hamstring Stretches

• Start with a relaxed supine position on the floor.
• Now loop the towel around your toes.
• You can hold the ends of the towel in your hands.
• Then slowly pull on the towel to lift your straight leg up.
• Keep your knee straight.
• The other leg should also remain flat on the floor.
• You can bring your leg up until a stretch is felt behind your thigh.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times.

Calf stretch

• Start with a relaxed seating position on the table.
• Keep your knees straight.
• You can loop a towel around the front of your foot.
• Pull your foot slightly flexed position.
• Keep your legs flat on the floor.
• You can feel the stretch of your calf muscles.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times.

Side Walk with Band

• Start with a relaxing standing position.
• Now wrap a resistance band right above your knee or ankle.
• Then squat down and take a step to the one side.
• You can take small steps to one side and then repeat on the right side.
• Then return to your neutral position.
• Then relax.
• Repeat these 5-10 times.

Bridge

• Start with a relaxed supine position on the table.
• Now bent your knees and feet are flats on the floor.
• Then squeeze your bottom muscles and lift your body upwards.
• Keep your arms by your side.
• Hold for a few seconds.
• Lower your body.
• Then return to your neutral position.
• Then relax.
• Repeat the other side 5-10 times

Straight Leg Raise

• Start with a relaxed supine position on the table or floor.
• Now bend your one knee.
• Then slowly lift your entire leg.
• While keeping your other knee straight.
• Then hold for a few seconds.
• Then lower your leg.
• Return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Clam

• Start with a relaxed side-lying position on the table.
• Tighten your stomach.
• Now bent your knees.
• Lift your top knee and keep your feet together.
• Hold for a few seconds.
• Then slowly lower your leg.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times on each side.

Stepping Up

• Start with a relaxing standing position on the floor.
• Now place a single-step footstool on the floor.
• For support, you can hold on to a chair, counter, or wall while you do this exercise.
• Keep your back straight and then step up with your affected leg.
• Then put your other leg on the footstool.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times on each side.

Prone Quadriceps Stretch

• Start with a relaxing prone position on the table.
• Now bend your knee and grasp your toes, foot, or ankle.
• You feel the stretch in your thigh.
• Keep your knees together.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times on each side.

Quadriceps Short Arc

• Start with a relaxing supine position on the bed.
• Now place a rolled towel under your knee on the leg.
• Your heel should rest on the ground.
• Tighten your thigh muscle.
• Now push the back of the knee into the towel.
• Hold for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat on the other side.
• Repeat 5-10 times on each side.

Quadriceps wall Squats

• Start standing with your feet shoulder-width apart.
• Keep your knees straight.
• Slowly bend both knees and keep equal weight on both legs,
• Minimum bend your knees 90 degrees.
• Keep your back straight.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Repeat 5-10 times.

Hip Abduction

• Start with a relaxed seating position on the chair.
• Now the resistance band is placed around your knee.
• Then gently spread your both legs.
• Hold it for a few seconds.
• Then return to your neutral position slowly.
• Then relax.
• Repeat 5-10 times on each side.

Step down

• Start with a relaxing standing position on the floor.
• You can use a box or a small table.
• Now stand one foot on a step and one foot off the ground.
• Then slowly lower the leg down off the side of the step.
• Lightly touch your heel to the floor.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times.

Gastrocnemius Stretch

• Start with a relaxing standing position against the wall.
• Now take one step toward the wall with your right foot.
• Put your both palms on the wall.
• Bend your right knee.
• Then lean forward.
• Keep the left leg straight and the left heel on the floor.
• Hold for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times

Side-lying leg lift:

• Start with a relaxed side-lying position on the table.
• Keep your both legs straight.
• Now lift your leg straight up.
• Hold for a few seconds.
• Then slowly lower your leg.
• Then return to your neutral position.
• Then relax.
• Repeat 5-10 times on each side.

What precautions are required during exercise?

• Do maintain good posture while performing exercises.
• Take rest between exercises
• Stop exercising if you feel a sudden pain.
• Do slightly stretch and bend

When do you not exercise?

• You’re feeling sick
• severe muscle burning
• swelling or pain in joints
• fever
• headache
• If exercise is painful stop the exercise

What exercise you should avoid with osgood-schlatter Disease?

• High forces exercises
• Running
• Jumping
• Full squatting
• Stair climbing activity
• Painful Activity
• Any painful exercise you must avoid

FAQs