Osgood-Schlatter – Step 4

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

The treatment for overuse-induced inflammation of the growth plates is primarily rest, as the growth plates cannot be trained to become stronger. It is important to keep ‘all’ other muscles active whilst the tendon attachments at the growth plates on the front of the knee heal.

The exercises must not trigger the familiar pain at the front of the knee during or after training.

Condition

Unlimited: Cycling. Swimming Run

Stretching

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Cross your straight training leg behind your support leg while bending your body out to the side over your training leg to increase the stretch on the outside of your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

The exercise can also be done while lying on your side on a table or bed. Bend your lower leg up towards you and let your upper leg hang over the edge of the table to increase the stretch on the inside of your thigh. Hold the stretch for 20 seconds. Turn round and do the same exercise on the other leg.

Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.

Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Coordination

Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.

Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.

Strength

Lie on your back with both hands stretched towards the ceiling. Bend both hips and knees 90 degrees. Bring your right arm straight up over your head so that your arm touches the floor while stretching your left leg without touching the floor. Then repeat the exercise with the left arm/right leg and then alternate the opposite arm/leg.

Stand on the affected leg on a stool. Bend and straighten the knee of the affected leg while letting the healthy leg hang over the edge of the stool.

“Pelvic lift with knee extension”. Lie on your back with your knees bent. Lift one leg straight up and, at the same time, lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips back to the floor. Repeat the exercise, alternating between the right and left legs.

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