Transcript- 2 Exercises for Osgood-Schlatters Knee Pain

Grant Speer:

At least 10% of all youth athletes will develop a knee condition called Osgood-Schlatters Disease. Osgood-Schlatters typically affects those between the ages of eight and 15 who are involved with sports requiring a lot of running and jumping. It typically presents as pain just below the kneecap. The running and jumping combined with a growth spurt can bring on tightness in the front of the thighs, which can then create tension just below the kneecap.

(Holds up two fingers)

Today we’re going to show you two simple exercises for youth athletes with Osgood-Schlatters.

Grant Speer:

(Performing Stretch)

(Place leg on back of chair)

[#1 Chair Stretch]

For the first stretch, place the leg that you would like to be stretched back on a chair like so with your other foot forward.

(Raised arms and leans forward)

Then lean your body weight forward with your arms up over your head. This will stretch out the front of your thigh on the back leg.

(Stretching back in forth through hip joint)

[20 Reps, 5 Times Daily]

Make sure that when you are stretching, you do not arch your back at all and are only moving through your hip joint.

Grant Speer:

(Laying down on floor with feet elevated on chair)

[#2 Belly Breathing]

With the second exercise, lay down on your back with your feet elevated onto a chair with your knees apart. Take your fingers and try to find where your waist bone is.

(Feeling for waist bone with fingers)

(Breathing into hands on hip bones)

Then bring your fingers just inside of there and begin to breathe repeatedly into this area. Breathing into this area repeatedly will begin to help relax some of the tight muscles on the front of your thigh that pull just below the kneecap.

[5 Minutes, 2-3 Times Daily]

Grant Speer:

Comment below if you have any questions or stop by the office if you’d like to learn more about Osgood-Schlatters. I’m Grant Speer with St. Johns Chiropractic & Performance.

[St.Johns Chiropractic & Performace]