Osgood-Schlatter – Step 1

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: Swimming. (Crawl)

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.

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other 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.

Strength

Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.

Sit on a chair with both feet resting on a stool. Lift one leg slightly above the stool, keeping your foot flexed as much as possible, and hold the position for 10 seconds. Relax and repeat the exercise with the other leg. Repeat the exercise, alternating between the right and left legs.

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