09/09/2026
⚽️ Young footballer with Osgood-Schlatter’s? Here are 3 simple exercises to try.
Osgood-Schlatter’s can be particularly frustrating for young footballers — especially during periods of rapid growth when they’re also training and playing multiple times a week.
These exercises are simple ways to work on knee movement, quadriceps activation and flexibility, while keeping everything within a comfortable range.
1️⃣ Knee bends & straightening
Slide your foot along the bed, keeping the foot in contact with the surface.
Slowly bend and straighten the knee, staying within a pain-free range.
If the leg feels a little wobbly, engage the quadriceps to help stabilise the knee. A useful cue is to gently push the back of your knee towards the bed.
⏱️ Continue for around 30 seconds.
2️⃣ Quad contractions
Gently tighten the quadriceps and hold for 5 seconds.
Relax, then repeat.
This is a simple way to practise switching the quad on without repeatedly loading the knee through movement.
3️⃣ Quad stretch
Bring your foot towards your bum for a gentle quad stretch.
If you’re struggling to reach your foot, use a sock or towel to help pull the leg back.
Don’t force the stretch. Keep it comfortable.
⚠️ These exercises aren’t a diagnosis or a one-size-fits-all treatment. With Osgood-Schlatter’s, the right level of activity and rehabilitation depends on the individual and how irritable their symptoms are.
If your child’s knee pain is persistent, worsening, affecting walking or stopping them from playing sport, it’s worth getting it properly assessed.
At Stevenage Injury Clinic, we assess young athletes and build rehabilitation around their symptoms, sport and goals — helping them work towards a safe return to football. ⚽️
📍 Stevenage Injury Clinic
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