Osgood-Schlatters disease is not actually a disease, but a group of symptoms that affect the knee, and is a common ailment in children. People who suffer from this condition experience knee pain and swelling, most often in the area under the kneecap at the top of the shin bone, according to the American Academy of Family Physicians. Growth spurts in the teen years can cause the thigh muscles to tighten, which produces pain in the knee. Osgood-Schlatters is more common in boys than girls, and resolves itself over time. Exercises to loosen up the hamstrings--the muscles in the back of the thigh--and the quadriceps, the muscles in the front of the thigh, can ease Osgood-Schlatters pain.
Kneeling Stretch
The kneeling stretch loosens and strengthens your quadriceps, or quads, which can ease the pain beneath your knee. Kneel on the floor with your legs not quite a shoulder's width apart. Your legs should be straight out in back of you with the soles of your feet pointing backwards--your heels will be in the air and your toes will touch the floor. Keep your back and neck straight. The active part of the stretch occurs when bring your buttocks down so it's resting on your heels, but maintain a straight back posture. Touch your fingers to the floor in back of you to keep yourself from falling but refrain from using your arms as a balancing tool. When you perform this stretch correctly, you'll feel the pull in your thighs. Hold the position as long as you can, up to 30 seconds.
Squats
Squats can be done by yourself or with a partner--each person faces each other and holds each others' hands to help balance--to stretch and strengthen your hips, quads, hamstrings and glutes--buttocks. Stand up straight with your legs a little less than shoulder-width apart, arms at your sides, back straight and shoulders pulled back. Brace yourself for the squat by tensing up your abdominal muscles. Move your hips backwards a bit while your lower yourself toward the floor by bending at the knees. Continue your descent until your position is almost 90 degrees, with your buttocks out and your thighs almost parallel to the floor. Maintain your balance during this stretch by bending your arms slightly at the elbow and placing your arms out straight in front of you. Hold the position for a few seconds and slowly come back up to the straight stance.
Lunges
Lunges stretch both your hamstrings and your quads and can take the stress off of the knee that is painful due to Osgood-Schlatters disease. Stand up straight, keeping your feet together, Take one large step--large enough to stretch your muscles but not so big that you lose your balance--with your left leg and place your left foot on the floor with your knee bent at a 90-degree angle. As you bring your left foot down, bend your right leg so that your heel comes off the floor and points upward. Your right toes will still be in contact with the floor and your right knee will almost touch the floor. Keep your back straight as you push off with your left foot to return to the original position. Repeat the lunge using your right foot as the lead.
Side-Step Shuffles
Side-step shuffles condition a variety of muscles at once, including your hamstrings, quads, buttocks and the oblique muscles of your stomach. Begin the shuffles by standing in a semi-bent position; your knees should be slightly bent with your chest centered over your knees. Your arms are at your sides with the elbows slightly bent and your head faces forward. Lean to your right and lift up your right foot. Push off of the floor forcefully with your left foot so that you take a large sideways step. Try to move several yards to the right before putting your right foot back on the floor. Center your weight so that you are using both legs equally in terms of power without dragging your left foot. Shuffle to the right as quickly as you can while maintaining your balance. Switch directions and move to your left when you have come to the end of the room.
References
- Familydoctor.org: Osgood-Schlatter Disease: A Cause of Knee Pain in Children
- The Stretching Institute: Osgood-Schlatters Disease and Osgood-Schlatters Treatment
- American Council on Exercise: Forward Lunge
- American Council on Exercise: Bodyweight Squat
- American Council on Exercise: Kneeling TA Stretch
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