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Osgood-Schutter disease (OS) is an injury to the knee area caused by overuse. This can result in pain below the patella and a marked increase The greatest condition for the development of OS is thought to be the accessory loads supported by the anterior patella during skeletal elevation, which all young people experience. There is no cure for OS. Equally important is the presence of Osgood-Schlatter. exercises Helpful treatments for the uncomfortable pain are available.
Osgood-Schlatter Exercises
There exercises They are easy to perform and very effective in reducing pain in the knee joint. Here are a few. exercises The fact that you can try them at home.
1. bridge
Lie on your back with your knees bent at a 90-degree angle and your feet on the floor. Be aware that you should not round your back too much, but rather tighten your hips and raise your buttocks. Stay in this position for 5 seconds, then lower. Repeat. exercise At least 10 times twice a day.
Bridges are great! exercise For Osgood-Schlatter disease, it corrects the hamstrings and also works the glutes and quads.
2. football – 1st period
Sit in a chair and place a smooth soccer or pillow between your knees. Put pressure on your hips and knees and do your best to gently squeeze the soccer ball from your knees; press and hold for 5 seconds then relax. Repeat this exercise At least 10 times twice a day.
This exercise This increases knee strength and strengthens the inner knee muscles involved in patellar movement.
3. football – 2nd period
Lie on your back and place a pillow under your knees so that your knees are bent 30 degrees. Next, place a smooth soccer ball between your knees. Squeeze your knees and hips to grip the soccer ball. At this point, lift your foot off the floor and extend one knee. Stay in this position for about 3 seconds, then lower your leg again. Repeat. exercise at least 10 times a day, twice a day. This exercise increases the strength of the knee. 4.
4. raise the leg straight up.
This is one of the best Osgood Schlatter exercises Keep your back field, knees and legs as straight as possible. Lift the leg into the air by pulling the toes toward you and squeezing the thigh muscles to protect the knee. Stay in this position for 5 seconds, then lower the leg again. Repeat this exercise At least 10 times twice a day.
Straight leg raises help strengthen the quadriceps muscles. Take care exercise If there is a reverse task situation.
5. clamp.
Lie on your side, knees bent 90 degrees, keeping both legs together. While your legs are touching each other, you lift your knees in the air. Stay in this position for 3 seconds then lower your knees. Repeat this exercise At least 10 times twice a day.
The Moluccan has the opportunity to help strengthen the muscles in the BUT and thus prevent the passing of excess weight on the inside of the knee.
6. lying quad muscle attraction
Lying on your stomach, bend your knees and raise your legs to the gluteus maximus. Apply your hands until you feel a rack in front of your legs and bring your feet close together. Stay in this position for 30 seconds and then relax.
7. important quad stretch
Stand on a wall and bend the knee you wish to stretch. to exercise Porezi your hands and bring your feet closer to your but area. Continue to aggravate until you begin to feel a stretch in your thigh. Stay in this position for 30 seconds and then relax.
8. short sikt
Lie on your back and plant your heels on the floor, leaving a large rolled up clean towel under your knees. Place the rear lobes of the knee on the clean towel and lift the affected leg in the air until it is straight. Stay in this position for 6 seconds, then slowly lower the leg. Repeat this exercise Maximum 12 with 10 seconds relaxation between repetitions.
9. half squat with knees wide apart
The half squat with knees wide open is considered one of the most effective Schlatter Osgoods exercises Hold the Polish with your feet not far from your buddy and bend 45 degrees away from him or her. Bend your knees and slowly sink to the floor, tightening your hips and keeping your back straight. Make sure your back stays straight and your knees do not go past your feet. Repeat this. exercise at least 12 times.
10. get up.
Place the leg clamps in one step or in a large book. This will look like an encyclopedia on the floor. Stand on the book or leg with the affected leg, holding the stool for the stool and keeping your own back straight. Using your own affected leg, stand on the step. Then lift the other leg and place it on the step. Return both legs to the floor and repeat the exercise at least 12 times.
11. step down
Stand on a leg protector or a large book, this looks like an encyclopedia, hold a stool to help. Stand on the book with your errant foot and touch the floor with your own heel. As you withdraw, make sure that the affected knee moves to the middle toe in a straight line. Return to your starting position and repeat this exercise at least 12 times.
12. knee extension
Last but not least is again the best turn. exercises ! Make a loop from the end of the an exercise group. Once the door cover is in place, loop another cover around the affected knee, assuring the opposite. Protect this knee and place your good leg behind it. Stretch the affected leg and tighten the leg muscles. Continue this for 6 seconds and then relax. Repeat this exercise 8 There will be 10 seconds of relaxation between repetitions.
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