How to Help Kids Recover from Osgood-Schlatter’s: Tips from Dr. Caitlin
If your child is active in sports in Marin like basketball, soccer, or volleyball and starts complaining of knee pain — especially just below the kneecap — they might be dealing with something called Osgood-Schlatter’s disease. It’s one of the most common causes of knee pain in growing kids and young athletes, and while it can sound alarming, it’s a very manageable condition with the right approach.
At Pelvic Path Physical Therapy, Dr. Caitlin specializes in Physical therapy for pediatric athletes in Marin and helps them recover safely while staying as strong as possible. She’s currently accepting new clients and loves helping young athletes get back to doing what they love — safely and confidently.
What Is Osgood-Schlatter’s Disease?
Osgood-Schlatter’s is an overuse injury that affects the area just below the knee, where the patellar tendon attaches to the shinbone (tibia). It’s most common in kids and teens who play high-impact sports, especially those involving running, jumping, and quick direction changes.
During growth spurts, the bones grow faster than muscles and tendons can keep up, creating extra tension at that attachment point. Over time, this can lead to pain, inflammation, and tenderness at the front of the knee — especially after practice or games.
Step 1: Load Management and Rest
The first step in treatment — and often the hardest for competitive young athletes — is load management. This means giving the irritated tissues time to heal by reducing or temporarily pausing the activity that’s aggravating the pain.
While that might mean taking a short break from their sport, it doesn’t mean doing nothing. In fact, keeping the surrounding muscles strong is key to recovery and preventing re-injury.
Step 2: Smart Exercises for Recovery
Research shows that certain exercises can maintain strength and protect the knees while the irritated area heals. Here are two of Dr. Caitlin’s top recommendations for kids with Osgood-Schlatter’s:
1️⃣ Quadriceps Isometric Exercise
Sit with your involved leg against a wall. Gently press your foot into the wall as if you’re trying to “kick” it — but don’t actually move.
Hold the contraction for 30 seconds, focusing on squeezing your thigh muscles.
Repeat this 10 times with good posture.
This helps keep the quadriceps strong without putting strain on the knee joint.
2️⃣ Bridge Exercise (Double or Single Leg)
Lie on your back with your knees bent and feet flat on the floor.
Press through your feet and lift your hips toward the ceiling.
Hold for 10 seconds, then lower slowly.
Repeat 10 times.
If this feels too easy, try doing it with one leg at a time.
This strengthens the glutes and hamstrings — key muscles that support the knee and hip during sports.
When to Get Help
If your child’s knee pain persists, worsens, or affects their ability to participate in normal activities, it’s best to have them evaluated by a physical therapist. Early treatment can make a big difference in healing time and long-term knee health.
Dr. Caitlin works with young athletes across Marin County to help them recover from sports injuries, build strength, and return to activity with confidence.
📍 Pelvic Path Physical Therapy
165 N. Redwood Drive, Suite 130, San Rafael, CA
🌐 pelvicpath.com
💬 Dr. Caitlin is now accepting new pediatric and teen athletes!
References
- de Lucena, G. L., dos Santos Gomes, C., & Guerra, R. O. (2011). Prevalence and associated factors of Osgood-Schlatter syndrome in a population-based sample of Brazilian adolescents. American Journal of Sports Medicine, 39(2), 415–420.
👉 This study highlights the high prevalence of Osgood-Schlatter disease among youth athletes in jumping and running sports and underscores the importance of load management and gradual return to sport.
van der Worp, H., van Ark, M., Roerink, S., Pepping, G. J., van den Akker-Scheek, I., Zwerver, J. (2013). Risk factors for patellar tendinopathy: A systematic review of the literature. British Journal of Sports Medicine, 47(4), 193–206.
👉 This review supports the use of isometric and strengthening exercises—such as quadriceps isometrics and bridging—for reducing pain and maintaining muscle function during tendon recovery.
