Parent's guide
Osgood-Schlatter Disease — Daily Exercises for Active Preteens
If your 10–15-year-old athlete has a tender bump below the kneecap and winces getting off the couch, it's probably Osgood-Schlatter. The growth-plate version of “knee pain that won't quit.” Here's what works — and how to get them to do it.
By Kevin Zoss · Last reviewed April 17, 2026
What is Osgood-Schlatter disease?
Osgood-Schlatter is inflammation of the tibial tubercle — the small bump at the top of the shinbone where the patellar tendon attaches. During growth spurts in active kids, the quadriceps muscles pull harder on this still-soft cartilage than the bone can handle, and it gets irritated (sometimes visibly swollen). It's the knee-cousin of Sever's disease.
Signs it's Osgood-Schlatter
- Tender, sometimes visibly swollen bump just below the kneecap
- Pain with running, jumping, kneeling, or going up stairs
- Pain that worsens during or after sports and eases with rest
- Active kid 10–15 in a growth spurt
- Sports most associated: basketball, volleyball, soccer, track, gymnastics
The daily 5-stretch routine
All 5 exercises are in Stretch Quest — free
Stretch Quest turns these exercises into a daily quest your kid builds a castle with. Same motions their PT prescribed — different context.
▶ Try it freeWhat else helps
- Patellar strap during sports to redistribute tendon load
- Ice after activity (10–15 min)
- Swap high-impact sports temporarily for swimming or cycling during bad flares
- Avoid deep squats, lunges, and jumping on hard surfaces during flares
- Strong glutes help — add bridges and clamshells to the routine
Timeline
Symptoms usually ease in 4–8 weeks with daily stretching and activity modification, but flare-ups can recur through multiple growth spurts. Full resolution happens when the growth plate fuses around 15–17.