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Osgood-Schlatter Diseason - What Is It?

  • Writer: Francesco Saporito
    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.



Injury can feel like a setback, but with the right approach, it can also be a setup for a stronger, smarter return to the field.

 
 
 

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