Osgood-Schlatter Diseason - What Is It?

Francesco Saporito
Jun 25
3 min read

DISCLAIMER: This blog is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider if you have concerns about pain, injury, or your child’s health.

⚠️What is Osgood-Schlatter Disease?

Osgood-Schlatter Disease is a common condition in young athletes, especially those between 9 and 15 who are growing quickly. It’s not a disease in the traditional sense—it’s an overuse injury that happens when the tendon connecting your kneecap to your shinbone pulls on a growth plate just below the knee. That constant stress, especially from running, jumping, and kicking, leads to pain, swelling, and even a noticeable bump under the kneecap.

💥 What Does It Feel Like?

Pain just below the kneecap (especially after training)
Swelling or tenderness over the shinbone
A noticeable bump on the upper part of the shin
Pain during or after running, jumping, squatting, or kneeling

It’s usually worse after activity and gets better with rest. Sometimes, only one knee is affected—other times, it can be both.

🧠 Staying Mentally Strong When You Can’t Train Fully

Being told to rest or reduce your training can feel like the end of the world when you love football, but remember:

Many elite players have gone through this — it’s common and temporary.
Use this time to grow in other areas: study game film, strengthen your mental game, strengthen other muscles, or build up your soccer IQ through watching pro games and videos online
Stay connected with your team. Just being on the sidelines and cheering can keep your spirit high.
Focus on what you can control: your recovery, attitude, nutrition, sleep, and mindset.

🛠️ Prehab & Rehab Tips

The goal is to reduce stress on the knee while strengthening the muscles that support it. These routines should be done consistently, especially during years of growth.

✅ Osgood-Schlatter Rehab Checklist

Always consult with a physio first - these exercises are examples of actions you can take. If pain persists or worsens, seek professional help.

Daily (or 4–5x/week):

Quadriceps Stretch (standing or side-lying) – 30 sec each side x 2
Hamstring Stretch (back lying) – 30 sec each leg x 2
Calf stretch - downward dog ankle pumps – 45 seconds
Foam Roll Quads & IT Band – 30–60 sec per area
Wall Sits – 30–45 sec x 2 (if pain-free)
Glute Bridges (2 legs or single legs) – 2 sets of 10–15
Single-Leg Balance (barefoot) – 30 sec per side x 2
Ice After Training – 10–15 mins

Weekly:

Lower body strength (glutes, hamstrings, calves)
Core activation (planks, bird dogs, deadbugs)
Discuss pain level with coach/trainer to modify training load

🧩 Other Important Notes

Osgood-Schlatter often resolves itself once bones stop growing, but building habits (mobility, recovery, listening to your body) will help you throughout your career.
Don't "push through" this pain — it’s not weakness, it's growth.
Custom insoles or taping may help if your biomechanics or arch support is affecting your knees - consult with a professional prior to investing in these tools.
Most importantly: You're not falling behind. You're laying a foundation that helps you stay in the game long-term. It’s a marathon, not a sprint.