Osgood-Schlatter Disease Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Bodyweight squat
- Stand with your feet hip width apart and your arms across your chest.
- Sit back as if you are sitting into a chair.
- At the same time your head should move forwards to keep your balance.
- As you do this aim to keep your back straight.
- Go down as far as you feel comfortable or until your thighs are parallel with the floor.
- Come back up to standing and repeat.
2. Single leg hip bridge
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Whilst keeping the knees in line with the foot and hip, kick the resting leg out straight so that it is off the floor.
- Push your heels down into the floor to gently lift your hips upwards. Lift as high as you feel comfortable but no higher than a straight line between hips, knees and shoulders – aim to keep the pelvis level throughout.
- Once your hips form a straight line with the shoulders and knees, hold for 5 seconds before slowly lowering your hips back down.
3. Deadlift
- Stand upright with feet hip-width apart, a slight knee bend and a weight held in both hands.
- Engage the abdominal region and in a controlled manner, bend forward at the hips trying to keep your back straight. Do not let your knees bend further. Let your hips press out backwards.
- Go down as far as you feel comfortable or until your back starts to round.
- Come back up to standing and repeat.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
90% of cases will resolve independently of treatment. However, low-intensity loading/flexibility work is known to improve pain (3, 6). Combining light stretching exercises with pain management strategies helps offload the aggravated tendon, whilst reducing pain. Pain should not exceed 3/10 on your self-perceived pain scale whilst completing this exercise programme.
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Once symptoms begin to settle, you can gradually increase the levels of activity participation within the limits of your pain. This may include a gradual increase in training capacity (going from 2 to 4 days a week) and/or a gradual reintroduction of lower limb weight/resistance training with low weight/resistance. You may also be able to start taking part in light training drills. Discussions with coaches about how to integrate training is recommended. Avoiding the ‘boom and bust’ cycle by avoiding a rapid increase in training load or activity and gradually increasing your activity allows your muscles and tendons to adapt to the new level of activity. Rapidly increasing training frequency or intensity can result in overloading the muscles and tendons which can cause your symptoms to flare up. It is also important to allow for adequate rest between training/activity days to allow for the growth and repair of muscles and tendons after activity. Pain should not exceed 4/10 on your self-perceived pain scale whilst completing this exercise programme.
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