Osgood schlatter
At the top of the shin is a growth plate (epiphyseal plate), this means that there is a soft part of cartilage that grows over the years and becomes more firmly attached as someone grows. This can cause complaints at the top of the shin. You should handle this carefully and start an exercise program that makes everything around the knee stronger.
Phase 1 of recovery
During this phase, the goal is to reduce the load on the knee joint and reduce pain. In addition it is recommended to start with strengthening exercises.
1. SLR (knie)
Til uw been op. Het is belangrijk dat uw hele been gestrekt blijft. Hierdoor komt er rek op de achterkant van het bovenbeen.
2. Palov press in the kneeling position
Kneel down, place one leg forward, hold a resistance band with both hands, bring it to your chest, then extend your arms and bring them back to your chest.
3. Back extension
Ga op de buik liggen, plaats de handen onder de kin. Kom vervolgens met de buik van de grond, ga weer langzaam terug omlaag.
4. Side plank
Ga op de zij liggen, zorg dat de elleboog recht onder de schouder staat. Kom vervolgens de de romp en de heupen van de grond en zorg dat je in één lijn blijft. Houdt deze beweging vast.
5. Low plank
Lie on your stomach. Keep your legs straight and position your elbows directly beneath your shoulders; then, lift your entire body off the ground, ensuring you maintain a straight line. Hold this position for as long as possible.
6. High plank
Ga op de buik liggen. Houdt de benen gestrekt, zorg dat de handen recht onder de schouder staan, kom vervolgens met je gehele lijf van de grond af dusdanig dat je in één lijn blijft.
7. Nordic hamstring dynamic
Lie on your side, supporting yourself on your forearm. Place the foot of your top leg on the ground and keep your bottom leg bent and lifted off the ground. Lower your hip towards the ground, then pull it back up. Repeat this movement.
8. The Diver
The "diver" exercise is a type of exercise that targets the muscles of the core, specifically the rectus abdominis (also known as the "six-pack muscle"). The exercise is typically done in a controlled, slow and precise manner.
9. Adductie tegen bal met gebogen knieën
Ga op je rug liggen met je knieën gebogen en de voeten op de grond. Klem de bal tussen de knieën. Druk de vervolgens de knieën naar elkaar toe en laat de druk daarna los zonder dat de bal op de grond valt. Herhaal deze beweging.
10. Adductie tegen bal met gestrekte benen
Ga op je rug liggen met gestrekte benen. Plaats de bal tussen beiden voeten. Druk de voeten naar elkaar toe. Breng de bal een klein stukje van de grond. Laat de druk daarna los. Herhaal deze beweging.
11. Rear kick
Lie on your stomach. Then, one by one, lift your legs upwards while keeping them straight, and lower them back down.
12. Bildrill
Place a resistance band just above your knees and lie on your back with your knees bent and feet flat on the floor. Then, lift your hips, pulse slightly down and back up, hold this position, and rotate your knees outward one at a time.
Phase 2 of recovery
In this phase, the goal is to strengthen the tendon and muscles through exercises. It is important to gradually build up the load.
1. Squat kettlebell frontaal
Squat kettlebell frontaal, zet de voeten op heup breedte en hou de kettlebell voor je vast, maak de beweging alsof je op een stoel gaat zitten. De billen naar achteren en de knieën blijven achter de tenen. Kom omhoog en herhaal de beweging.
2. Sumo squat
Sumo squat, zet de voeten iets breder dan schouder breedte, maak de beweging alsof je op een stoel gaat zitten. De billen naar achteren en de knieën blijven achter de tenen. Kom omhoog en herhaal de beweging.
3. Static lunge on a step
Perform a lunge step on the step Make sure to land on your toes when executing the lunge.
4. Running man on the BOSU
Stand with one leg in the center of the BOSU ball, then extend the other leg as far back as possible until it is just above the ground; then return to the starting position and lift your knee.
Resistance band
Hard. Compact. Qualitatively.
Resistance band
Hard. Compact. Qualitatively.
The meaning of Osgood Schlatter Disease
There is a growth plate at the top of the tibia consisting of soft cartilage that will harden and become part of the bone once a person has stopped growing. While growing this growth plate is soft and can get injured.
The causes of Osgood Schlatter Disease
When diagnosed with Osgood Schlatter it means there is irritation of the growth plate at the top of the tibia. This injury only occurs between the ages of 8 and 16 years old. The irritation is usually a result of too much pulling force from the patellar ligament on the growth plate. Because the bones grow faster than the muscles, the pulling force is increased - especially during growth spurts.
The symptoms of Osgood Schlatter Disease
If the pulling force on the growth plate becomes too high it can get irritated. This can cause stabbing pain just below the kneecap that is aggravated by running, jumping, landing, climbing stairs, cycling, crouching or kneeling. It is important to take this injury seriously as the growth plate hasn’t solidified yet. If ignored it can cause lasting damage if the load is not adjusted.
The treatment of Osgood Schlatter Disease
During the first phase load on the patellofemoral joint needs to be brought down to a level where it does not cause pain. During this phase it is important to start with strengthening exercises for the leg, gluteal and core muscles. The goal is to strengthen the patellar tendon and improve the function of the lower kinetic chain. Recovery will take between 6 weeks and 12 months depending on the severity of the injury.
Synonyms
Growth pain, patellar pain, shin pain, avulsion, ventral knee pain, epiphyseal pain
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.