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Osgood-Schlatter Disease: Stretches & Exercises for Knee Pain

Osgood-Schlatter disease occurs when your bones are growing so rapidly that your quadricep muscle can’t keep up. This causes your muscles to stretch which places extra pressure on the tibia where your quadricep muscle attaches. In some cases a painful bump might may be present Fortunately, stretching and strengthening the muscles around your knee with these five easy exercises can help relieve pain from Osgood-Schlatter’s disease. Let’s begin by doing straight leg raises, which helps strengthen the quadricep muscles located on the front of your thighs. Begin sitting down in a straight leg position with your back straight. You can place your hands behind you for extra balance if needed. Then you’re going to raise your leg about 10 inches off the ground hold for a few seconds and lower back down. Start by doing three sets of eight to twelve repetitions. Next we’re going to move into a single leg squat, so you’re going to need to grab a stiff chair. Slowly stand up with one leg using controlled movements until you reach your full height. Hold for a few seconds. Then place your raised foot on the floor and slowly sit down again. Repeat this exercise for about one minute. Okay, now let’s stretch out those quads. This stretch can be performed while standing or laying on your front. Pull the foot of your injured leg towards your buttocks until you can feel a gentle stretch on the front of your thigh. Hold this stretch for about 30 seconds and repeat three times. Now we’re going to move into an exercise that helps strengthen your hamstrings and glutes. First lay on your back with your knees bent and your arms to your side. Then using both feet push your hips towards the sky. Hold this position for about 10 seconds and lower slowly back to the ground. Begin by doing three sets of eight to twelve reps. If this exercise is too easy move to single leg bridges. Finally, let’s stretch out those hamstrings. Sitting at the edge of your chair, straighten one leg out in front of your body with your heel on the floor and your toes pointed towards the ceiling. Then sit up straight and try pushing your navel towards your thigh without bringing the trunk of your body forwards. Hold this position for thirty seconds and repeat three times. Well there you have it. Hopefully these exercises for Osgood-Schlatter disease can help decrease your knee pain and help shorten the duration of this disease. If you have any questions please feel free to contact us at [email protected] or call us at (866)712-7808. If you found this video helpful and would like to see similar videos in the future click here to subscribe to our Channel And if you’d like to see more exercises, check out this video to learn several easy exercises that’ll help improve your posture today!


  1. Oshman Tounkara
    Oshman Tounkara September 9, 2017


  2. Gabriel Hosey
    Gabriel Hosey September 28, 2017

    Will Osgood-Schlatter prevent you prom growing

  3. Peyton Gomer
    Peyton Gomer January 29, 2018

    I got Osgood-Shlatters at 10 and now I am 15 and I still have it but will it ever go away?

  4. Destin Smith
    Destin Smith March 8, 2018

    Thanks so much! I'm 13 and I have Osgood schlatter. It hurts!

  5. รœMIDI HD
    รœMIDI HD March 8, 2018


  6. Bombing_For_Dayz
    Bombing_For_Dayz April 8, 2018

    I apparently had the most severe case of schlatter, my knee lump bone grew out 3 cm off my bone, im 13 and have had this disease since 11 years old… it became better but it almost became so painful that i thought of actually decapitating my leg off, but it became better when i had surgery 4 times on both knees, it is much worse if you are tall, as more of your weight depends on your knee, i was 167cm tall at the age of 11, and now i am 178cm tall and still growing. It has become much better and for all you guys with schlatter know that yours is not as painful as mine. And that you will not need 4 surgeries.

  7. Morris Arokianather
    Morris Arokianather April 12, 2018

    Thank you very much ๐Ÿ˜ข

  8. Equa
    Equa April 25, 2018

    This is common in 13 year olds like me. It hurts pretty bad but I do these stretches before soccer games and they help me alot

  9. AliZai
    AliZai April 25, 2018

    It goes away once growth stops

  10. GautAm Vines
    GautAm Vines April 28, 2018

    It hurt too much ๐Ÿ˜ญ๐Ÿ˜ญ๐Ÿ˜ญ I want to be a football player but ๐Ÿ˜ญ๐Ÿ˜ญ

  11. R K O
    R K O June 15, 2018

    Single leg squat is very painful. The pain is unbearable after doing 3-4 reps.

  12. Sean McManus
    Sean McManus July 3, 2018

    1:11 this hurts my hamstring

  13. Yor Lastfoe
    Yor Lastfoe July 16, 2018

    I had never heard of Osgood-Schlatters until my early 20's.ย ย As a preteen-midteen, if I evenย slightly touched directly under my knees, I would be in severe pain.ย ย Playing football and baseball was torture sometimes.ย ย ย My parents would just say "It's just growing pains"ย regardless of how much I complained.

  14. Shane Laughland
    Shane Laughland July 19, 2018

    the single leg squat hurt like a bitch, not doing that one again

  15. Tanner Johnson
    Tanner Johnson July 23, 2018

    Thank you so much I have had it for 4 years now and this is helping me so much

  16. Handcrafted
    Handcrafted July 23, 2018

    Can i still do squats and workout with weights?

  17. Sans
    Sans July 28, 2018

    Thank you I have just been diagnosed with this disease

    However some of these donโ€™t really work for me as mine is quiet bad.

  18. Mert Tarฤฑ
    Mert Tarฤฑ August 10, 2018

    I have it since 2014. It doesn't hurt anymore but i still have that bump. I can even do heavy squats.

  19. cephine _aswhine
    cephine _aswhine August 22, 2018

    Hello Thank you so much for this video I've been trying to find some exercises to do with my osgood- schlatters disease for so long and it was just a blessing that I came across your page. I've had it since I was 12 I am 31 now it has been a battle with knee braces and hospital visits I stay in alot of pain and it stops me from playing with my children sometimes I would definitely like to see more videos like this and again thank you!!!๐Ÿ˜๐Ÿ˜๐Ÿ˜

  20. MES
    MES August 28, 2018

    I'm 23 and it happened to me, even though it happens more to 12-16yr olds. Pain is not strong, only when I use pressure on my knee or touch the lump.

    Thanks for the exercises!

  21. Alex Mahmoud
    Alex Mahmoud August 29, 2018

    8th grade gym class plus Osgood = hell

  22. clapzy ไธญ
    clapzy ไธญ September 14, 2018

    I have a schlatter and i want to be a soccer player. Can i ever be footballer?

  23. xomqrainax. uwu
    xomqrainax. uwu September 27, 2018

    Iโ€™m doing karate and the way we sit is painful!

  24. Matiss s
    Matiss s September 27, 2018

    Thank you, now I'm stretching every day! ๐Ÿ˜ขโค๏ธ

  25. Nugget
    Nugget September 27, 2018

    Thanks i have it and m y does help

  26. hey you
    hey you October 4, 2018

    The first one is a no go my knee hurts extremely bad on that

  27. Viggo Wix
    Viggo Wix October 6, 2018

    I hate it. I play badminton and soccer. Ive had osgood in 5 moths now and it sucks i have to skip soccer trainings . And it hurts sooo much when i jump. But keep on streching it helps me sooooo much.

  28. Gab Molina
    Gab Molina October 14, 2018

    I have a bumb under my knee and both of my knee's hurt do i have one

  29. YNW _Caz
    YNW _Caz October 17, 2018

    Doctor said I got mine Bc or basketball and my bump is huge and it hurts. But these stretches feel good

  30. Baba Sรผtรผ
    Baba Sรผtรผ October 17, 2018

    I am 17 And I have fucking Osgood Schlatter.This shit is fucked my life! Help me !!

  31. Baba Sรผtรผ
    Baba Sรผtรผ October 17, 2018

    I have this fucking shit but I can play hard kazachok dance.

  32. Davion Henry
    Davion Henry October 30, 2018

    Yeah I canโ€™t do half this stuff especially the single leg squat

  33. Harry6061 Al
    Harry6061 Al December 10, 2018

    Canโ€™t do the stand up thing and they all hurt so much

  34. iya827 coleen
    iya827 coleen January 1, 2019

    Though this might be helpful for other people but I have Osgood schaltters tight tendents and small scoliosis I can't even do 1 of these exercises

    TECHRONIX TELUGU January 9, 2019

    I am 22 and ran on an unstable place recently… I have similar pain to this on my left leg…

  36. SportingGaming07
    SportingGaming07 January 12, 2019

    Im a football player on high level and it hurts for 2 years now. I try to ignore the pain, and I hope it gives no after effect. ๐Ÿ˜ข

  37. Kira Haiagajauahwv
    Kira Haiagajauahwv January 14, 2019

    i don't know if this helps people with it. but my doctor says i have to rest it for 6 WEEKS and i've my knees regularly

  38. Thxo
    Thxo January 21, 2019

    I lost my springting speed because of this

  39. Katikistan
    Katikistan February 23, 2019

    This help a great lot, would also recommend acupuncture, it did a great lot for me.

  40. Artur Kaลบmierski
    Artur Kaลบmierski February 23, 2019

    Many ppl in the comments are complaining about the pain that occurs while trying to do that kind of exercises.
    Can anyone – maybe the owner of the vlog – explain to me how strenghtening your quadriceps muscle may help? When you are making 1 leg squad you are increasing the tension on the patella tendon and that way you are making the inflammation process even worse in my opinion. I doesn't make sense to me.

  41. Jorja Mitchell
    Jorja Mitchell February 28, 2019

    Did u know that people with Osgood-Schlatter cannot bend there knees without hurting

  42. brandon FIsk
    brandon FIsk April 21, 2019

    Slow down!!

  43. Dylan Watson
    Dylan Watson April 30, 2019

    My quads are very strong, but my leg is still hurting

  44. Life of Max
    Life of Max May 4, 2019

    She is like smiling so awkwardly!๐Ÿ˜‚

  45. shivang khamar
    shivang khamar May 8, 2019

    Static quadriceps exercise also helps in this disease! Apart from these exercises. I m a physical therapist I have 2-3 patients of this disease

  46. Jailene Holguin
    Jailene Holguin May 13, 2019

    I have it in both knees

  47. Ez Gaming
    Ez Gaming July 7, 2019

    Bruh im so scared bc i thought its bone cancer good thing its just osgood

  48. Ez Gaming
    Ez Gaming July 7, 2019

    It always make the cracking sound when im stretching it feels good though

  49. Bayern Munich รจ Ac Aiacciu
    Bayern Munich รจ Ac Aiacciu July 7, 2019

    Thank you ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

  50. met ytsn
    met ytsn July 23, 2019

    Thank you so much very usefull for me.)

  51. Unknown Temptation
    Unknown Temptation July 25, 2019

    ๐—ฌ๐—ฒ๐—ฎ๐—ต ๐—ถ ๐—ด๐—ผ๐˜ ๐—ผ๐˜€๐—ด๐—ผ๐—ผ๐—ฑ ๐—ฎ๐—ป๐—ฑ ๐—ป๐˜† ๐—ฑ๐—ผ๐—ฐ๐˜๐—ผ๐—ฟ ๐˜„๐—ฎ๐—ฟ๐—ป๐—ฒ๐—ฑ ๐—บ๐—ฒ ๐˜๐—ต๐—ฎ๐˜ ๐—ถ ๐˜„๐—ผ๐˜‚๐—น๐—ฑ ๐—ป๐—ฒ๐—ฒ๐—ฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐—ผ๐˜‚๐˜ ๐—ผ๐—ณ ๐—ฎ๐˜๐—ต๐—น๐—ฒ๐˜๐—ถ๐—ฐ๐˜€ ๐—ฏ๐˜‚๐˜ ๐˜‚ ๐˜€๐˜๐—ฎ๐˜†๐—ฒ๐—ฑ ๐—ฎ๐—ป๐—ฑ ๐—ป๐—ผ๐˜„ ๐—ถ๐—บ ๐—ฟ๐—ฒ๐—ฎ๐—น๐—น๐˜† ๐—ฝ๐—ฎ๐˜†๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐—ถ๐˜ ๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐˜€๐˜‚๐—บ๐—บ๐—ฒ๐—ฟ ๐—ถ ๐—ฐ๐—ฎ๐—ป๐˜ ๐˜€๐˜๐—ฟ๐—ฒ๐˜๐—ฐ๐—ต ๐˜„๐—ต๐—ฒ๐—ป ๐—ถ ๐˜„๐—ฎ๐—ธ๐—ฒ ๐˜‚๐—ฝ ๐—ฐ๐—ฎ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฝ๐—ฎ๐—ถ๐—ป ๐—ถ๐˜€ ๐˜‚๐—ป๐—ฏ๐—ฒ๐—ฎ๐—ฟ๐—ฎ๐—ฏ๐—น๐—ฒ ๐—ฎ๐—ป๐—ฑ ๐—ถ ๐—ฐ๐—ฎ๐—ป๐˜ ๐—ฟ๐˜‚๐—ป,๐˜๐—ต๐—ฒ ๐˜„๐—ฎ๐˜† ๐—ถ๐˜๐˜€ ๐—น๐—ผ๐—ผ๐—ธ๐—ถ๐—ป๐—ด ๐—ฟ๐—ป ๐—ถ ๐—ฑ๐—ผ๐—ป๐˜ ๐˜๐—ต๐—ถ๐—ป๐—ธ ๐—ถ๐—บ ๐—ด๐—ผ๐—ป๐—ป๐—ฎ ๐—ฏ๐—ฒ ๐—ฎ๐—ฏ๐—น๐—ฒ ๐˜๐—ผ ๐—ฝ๐—น๐—ฎ๐˜† ๐—ณ๐—ผ๐—ผ๐˜๐—ฏ๐—ฎ๐—น๐—น,๐˜€๐—ผ๐—ฐ๐—ฐ๐—ฒ๐—ฟ,๐—ผ๐—ฟ ๐˜๐—ฟ๐—ฎ๐—ฐ๐—ธ๐Ÿ˜”

  52. katie johnson
    katie johnson July 31, 2019

    does anyone have any tips for me! iโ€™m 13 and a gymnast! my knee hurts so bad!! i need help!!!

  53. ะ›ะพั€ะฐ ะšั€ะธะทะผะฐะฝ
    ะ›ะพั€ะฐ ะšั€ะธะทะผะฐะฝ July 31, 2019

    look should help

  54. The floating atom
    The floating atom August 18, 2019

    Am I the only one who canโ€™t do the squats ?

  55. Tyler Weimer
    Tyler Weimer September 19, 2019

    Iโ€™ve had osgood schlatter for about 2 years now and Iโ€™m 13. As I get older the worse the pain gets.

  56. Galbalechee
    Galbalechee October 10, 2019

    thank you alot

  57. Jack B
    Jack B October 12, 2019

    My inner quadriceps hurt is that normal with this almost like the groin

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