Osgood Schlatter Knee Pain Stretches & Exercises – Ask Doctor Jo

Osgood Schlatter Knee Pain Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. I’ve had several
people ask me what kind of stretches do they need to do for Osgood Schlatters Disease.
Yeah, Molly doesn’t know what that is either, but basically what it is, is the tendon, that
patellar tendon that connects the kneecap to your leg is really tight and so it pulls
on the bone right there which is your tibia bone. And it makes a big bump and causes a
lot of pain and irritation in the knee. So let’s get started on those stretches and exercises.
It’s most important to stretch your quad muscle cause that’s the one that’s connected to the
kneecap where the tightness is, but you also want to stretch your hamstrings and your calf
muscles. So let’s get started. The first one’s gonna be that quad muscle that you want to
stretch. So you can take a strap, belt, leash, dog leash, maybe Bailey’s, and tie it around
your leg. I can’t use a dog leash cause they would get VERY excited if I pulled it out.
Turn over onto your stomach and take the strap and just pull towards you. Now if you’re feeling
a little stretch and you want a little bit more in that quad, lift your leg up just a
little bit. Hold that stretch for 30 seconds, and do that 3 times. Then you want to roll
back over and stretch out your calf muscle. You can put it just on ball of your foot here,
straighten out your leg, relax your foot and pull it towards you. Same thing, you’re gonna
hold it for 30 seconds, and do that 3 times. And then the last one, is the hamstring stretch.
So you can just keep the strap there. Lie down and straighten out your leg, and pull
it up towards you. And again, 30 seconds stretching it 3 times. Now I have specific videos that
show all of these stretches and a whole bunch of ways to stretch them, so if you want to
check those out, you can go to AskDoctorJo.com. The next thing you want to do is strengthen
it. So lying down, you’re gonna do a straight leg raise. The important part about a straight
leg raise is you want to pull your toes close to you, so that locks out your leg, keep the
leg as straight as possible, and slowly lift it up just to even with the other one. Now
if you kick it all the way up like this, that’s actually easier, it’s not as hard. So control
it going up, and then slowly coming back down. I also have a 4 way Hip Strengthening video
if you want to check that out, too So those were the stretches for and exercises for blogger
sloggers, snogger loggers? Osgood Schlatters Disease! If you have any questions, leave
them in the comments section and if you’d like to check out some more in depth videos
on the strengthening and stretches exercises that we went through, go to AskDoctorJo.com.
Don’t forget to follow me on Facebook and Twitter. And remember, be safe, have fun,
and I hope you feel better soon.

100 Replies to “Osgood Schlatter Knee Pain Stretches & Exercises – Ask Doctor Jo”

  1. I really hope these stretches help, I've had this for 5 years and it is really holding me back on powerlifting and bodybuilding.

  2. please reply back! I'm a cheerleader at my school and when we have to do any form of jumps my knee hurts starts to hurt I'm 2 years older than when I first got the diagnosis. what should I do? I want to be able to jump high like the rest! I hope u respond

  3. Well…I've had OSD since I was 12 and now I'm 36 and still as strong and painful since I was 12. I'm a very active person. I've done everything from stretching, wearing knee braces, taking medication, resting, etc. and the lump and pain isn't going away. I can't sit down for longer periods of time and hurts when I walk or stand for long periods of time. Even at times when my knee is bent, I can't get my knee in certain areas because this lump gets in my way. This is a really pain in my ass. What else can I do to get rid of this lump?

  4. I'm 33 and have had Osgood Schlatter's since I was 12 and I'm usually in constant pain. I'll try these techniques and hope for the best. I haven't been able to train all week and it sucks.

  5. Hi Doctor Jo! I'm 15 Years Old.I have Osgood Schlatter Disease,I want To Play Football but I don't play football,You are showed some exercises, thank! I will doing this exercises every day? Please answer me!

  6. +AskDoctorJo Execuse Me! My Osgood Schlatter disease will be best but yesterday I was play football my disease was worst and it is very ache. I was very weak. I want my disease recover 2 month age because summer holiday is coming,I want play football. what can I do? Please answer me

  7. hello I'm 13 and I got osgood when I was 12 and I'm into skating and ever since I got osgood I can't skate it hurts way to much I can't I just can't do the thing I love and it sucks it depresses me a little because no matter how hard I try it still not working do you have a solution to like help me get better my knee being able to stand the pressure or something

  8. Doc. Are the three stretches good for preventing Osgood-schlaters in a 12 yr old fastpitch catcher. Do catchers have a higher risk??

  9. This should be great hopefully for my husband. We are both trying to be healthy and fit. Is there any exercises he should avoid?

  10. What are some stretches you could do if you are flexible for osgood schlatter because I'm a dancer and some of these don't work

  11. +AskDoctorJo Hi.I have osgood schlatter,My Osgood Schlatter is very good,I want drive bicycle,be allowed can I drive bicycle? what do you think? please answer me

  12. Hi Dr Jo this looks good, and you must be cool you have dogs 😉 sending this to my son – basketer, growing teen at 1.88 and counting!!!

  13. i just got OSD a week ago. I do gymnastics so Im constitantly bouncing on the floor. i am very flexible so i don't think these stretches will help. i do gymnastics everyday, and its starting to interfere a lot. do you think it is OSD and if so what are some extra stretches i can do. please reply. thx

  14. I'm 15 and has OSD since I was 13 and I play basketball. Will consistently doing these stretches eliminate the pain for good? Thanks for the video.

  15. hola, tengo osgood shchlatter en la pierna izquierda, tengo 14 años, quisiera saber si puedo trabajar los cuadriceps alzando un poco de peso y tambien para sabe si los gemelos, es q quiero fortalecer las piernas ya que soy futbolista Muchas gracias

  16. I'm a skateboarder but osgood schlatters is getting in the way and I have to bend a little to skate and do tricks but it's too much I hope this helps and this is my sister account

  17. I am 13 and have had OSD for about 4 months i havnt really done much except for icing will doing these stretches and others eventually cure my OSD or will it only help with the pain. If it only helps with the pain does that mean that there's no way to cure me 🙁

  18. Im 18 years old and have been suffering from OS since i was 16 mabye 15, before i got OS i spent all my time doing freerunning and other stuff similar to it. Im 100% sure this contributed massively towards getting the disease and i want to know if i will be able to return to doing what i love in the future. I am spending my time and effort trying to being athletic and training my whole body around the disease but its really hard to be motivated to when it feels like there is no hope of returning to the sport i love : / . I want to be more than just fit. do you have any idea if it is possible (bare in mind freerunning is very hard on the knees)?

  19. I play varsity soccer for my high school and we just started practicing. It hurts to even run but I don't want to act like a baby and sit out. What should I do?

  20. ive had OSD for 2 years since i was nine im 11 now but its getting in the way of my gymnastics i ice it and do these stretches but my knee is still in alot of pain

  21. hey im a 19 year old who got diagnosed with osgoodslcatter disease when i was 13 , i still remained active doing track but last year i got some treatment/excercises and have bben on a resting period i would like to know if i can still continue training for track or would i have to give it up and any other advice

  22. I'm 13 years old and developed this about 2 months and I struggle to play football if I do these stretches will it help and cure me?

  23. Hey I'm a 15 year old male who is constantly playing basketball and I used to have this disease when I was around 13 and it went away, now it's back, I'm forced to work out with weights everyday would it be good to sit out of Doing this? And is OSD related to growing?

  24. First of all, thank you so much for the valuable info. 32 y/o male here. I had Osgood Schlatter on the both knees during my puberty. It stayed for many years and went away by itself during my early 20's. Today I realized that it is back on my left knee. (probably due to the driving lessons I've been taking. You know, clutching with left foot by using the whole leg) It causes slight discomfot and mild tingling pain. It feels like pain will aggravate if I force that knee. So I avoid using it too much atm. Would you suggest physical therapy? Can it be treated permanently with pt?

  25. I am diagnosed with osgood schlatters.
    can I bend my knee like in the stretches without worsening my condition?
    looking forward to your response, thanks for your time.

  26. I have Osgood-Schlatter on one of my knees I think I got it from soccer as I use the more dominant foot more resulting to My OSD. Also how severe would you say mine is, I come back from soccer training and the pain is so great I cant even walk without limping, It also really hurts when I apply pressure or when something or someone hits it. Great video I could write longer but I dont think anyone is going to read this anyway. If you did I appreciate you getting out of your way to read my comment.

  27. I have this on both of my knees i'm turning 14 in three months and i had this for a year i had both of my knees drained and i don't know what to do i have been to a lot of doctors and they just say that it needs time to heal 😢 it can last to 3 years or in rear cases your whole life

  28. I'm italian and I don't speak english , can you help me ? I've Osgood Schlatters , what can I do? Ive ache when jump , the tendon and knee (in italian : MI FANNO MALE)

  29. I am 13 years old I have the pain on my left leg. I can run and all and do my sports activities just fine but afterwards it starts hurting but not very much. I've also been taking therapy more then one month. Is my pain severe? And what can I do to heal it?

  30. I'm 16 and has had Osgood Schlatter for years. Currently the knee pain is getting worse and worse and its in both knees. What else could I do other than the stretches that will help?

  31. Well, I've just started to ice my knee ( I'm 11). Should I also stretch my knee too? And for how many times per day?

  32. Hi. I'm an "Afterlete" (no longer an athlete) Played basketball at a collegiate level, but in spare time almost always doing something active and I'm laboring far too much for my age. lol They say this is just a problem for teenagers. I remember hurting there during adolescence, but now I'm almost 24 years old and suffer from what feels like a heightened, worse version of it. Its been this way the last couple of years. Often times I cannot remember a time I wasn't hurting. Its to the point now, where everyday activities like tying my shoe and standing up are very difficult because of the pain. I have been pretty active up till about last year where my knees forced me to have to stop. I'm wondering since I never really rested, is there a point of no return of sorts that I may have reached with this problem?? Like because I pushed my body so hard in the midst of the problem, did I develop something bigger and/or can it still heal without bigger solutions like surgery? Which I do not want. One, its painful to do these exercises now and when I do suffer through them, it furthers my pain the next day…I don't know what I'm doing. lol But I can't play anymore and want to be semi able to move around with my future children so I figure I can actually try to get better now if I still can. Sorry. Can you help me at all?

  33. Thanks so much!!! I've done this for only 2 days!!! And it's worked amazingly!! Thanks for all the help, and keep up the good work!!!!

  34. I am 13 and have formally made sure that I have this disease, Osgood Schlatters. Are there any further things to do because I I would really like to get back to basketball. Also is this just a one time a day thing?

  35. Hello, I'm a runner and I have pain around the bump below my knee. It sounds like Osgood Schlatters, but I'm 38. Will this help me?

  36. Hi Doc Im currently a student 14 years old. I'm not actually suffering but I have an Osgood schatter disease, so far I dont even feel pain and Im currently doing some vertical jumping workouts together w/ 'not that hard' basketball dribbling drills, lifting weights and some planks 2-4 times a week. Are does routines good for my injury and my health that good for me?

  37. Hey Jo, I'm 24 and after a minor motorbike accident, disguised as an apparent knee fracture, OS surfaced in my knee. My question is – it's quite irritable and feels weak when I try to even walk for an entire day. Are your exercises recommended right now as well? Or should one rest the quads and knee for a while before exercising them?

  38. So I'm hoping these stretches work, I'm in the Army and after a ruck march ( 12 mile walk with 60lbs on back) I got a little lump under my knee cap I hope it helps ease the pain when I run

  39. Hi jo I am 15 years old and play soccer around 5 times a week sometimes more. I have noticed and bump just below my knee cap. When I train it is ok for maybe 30 mins but in the second half of the session it gets stiff and I find it difficult to do different movements could u define wether this is osgood schlatter or something else thanks.

  40. I think I have this and it has keep me from running cross country so far and I am wondering do you think it will keep me out of cross country for the whole season

  41. Hello I'm a gymnast and I have this disease I've had it for a few months and it's very painful in gymnastics especially running and jumping/landing on it I'm not sure what I should do? Do u have any advice?

  42. I have osgood schlatter disease in my right knee and I am also slightly knock kneed any stretches you would recommend?

  43. Hello Doctor Jo! I'm going to the doctor this week to see my disease, I suffer from it since I was 12 years old, now I'm 17 and I almost feel no pain when I walk or do exercises but I can't kneel at all. Do you think using plaster makes the lump go away? Thank you

  44. I have had this for 3 year now, I’m 17 and still have it. I really hope this helps because this could potentially get me discharged from the military. Running is a challenge due to this disease, and so is jumping, and lifting. I’m just praying it will go away soon.

  45. I'm 28 and that bump never goes away. Its like the bump makes me weak. I can't squat very much weight.

  46. I have OSD i love tricking,parkour and free running what should i do to remove it without stopped being active

  47. I'm 11 and play volleyball and soccer I got this and looked it up to see what it was I was crying in pain cause it wouldn't go away I could barely walk so I looked it up on yt and found this it helped me a lot and my family so they don't hear crying every time I stand thank u so much for making this video now I can play the sports I want with no pain so thnx 😊

  48. How can I send my MRI report to you ? I have tibia tuberosity disease . Can it be cured through exercises?

  49. Peace, how are you? I have a disease. Osgood Schlatters. I am 19. Is this natural disease causing the damage in the grave? Please answer.

  50. Hello Doctor Jo, I have Osgood Schlatters Disease. I am a football player and I play in higher levels and also for clubs. Plese prefer me what should I do to get a cure of it in a less time. I am 13 years old.

  51. 2 questions

    1. How long will it take for these exercises to be effective? I assume it hugely depends on the person but abouts?
    2. Can you run and exercise trough the pain? Whats the worst that could happen?

  52. I have a problem, doctor. Do I practice exercises and at the same time football and this disease in the knee or only exercises

  53. Please reply back🙂
    Hey, I'm late because considering the video was ejected, I have osgood shlatter, during the training it hurts a bit, but after training it hurts and my knee is hot, just after the ice a little pain, today I saw your video and started doing the exercises, will Stop hurting me? I play football professional, I would like to play without pain 😞 I Have 15 Years old

  54. Hey doctor jo i have osgood schlatters for nearly 2 yeats now and i really want to know how will it be when i will be like 18 years old or 19 or 20 and more like will it be okay or it will follow me for the rest of my life? (i am kickboxer btw)

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