Foam rolling for Osgood Schlatters, an effective solution

Osgood-Schlatter Disease (OSD) is a common cause of knee pain in growing adolescents, particularly those who are active in sports. This condition happens when the tendon that connects the kneecap to the shin becomes inflamed, leading to discomfort, swelling, and sometimes a tender bump below the kneecap.

We have written extensively about the condition and how to treat it on this site, but never fully looked at how we leverage foam rolling in our treatment plan and why.

Why foam rolling

While the traditional prescription for OSD is rest, there’s a growing body of evidence that highlights the efficacy of foam rolling as part of a comprehensive treatment strategy. Just as strength exercises have demonstrated the capability to activate crucial muscles, foam rolling can play a pivotal role in pain relief and muscle activation.

1. Reduction in Muscle Tension - Foam rolling works wonders for tight, tense muscles. It’s like a deep tissue massage you can do at home, focusing on specific areas, reducing tension and improving blood flow to the muscles.
2. Improved Flexibility - The rolling action aids in lengthening and stretching the muscles, which in turn increases flexibility and range of motion. This flexibility can be particularly beneficial for young athletes, enhancing their performance and reducing the risk of injuries.
3. Pain Alleviation - Consistent foam rolling can help in managing pain associated with OSD. The mechanism behind this is quite simple; by loosening tight muscles and increasing blood flow, the pain caused by muscle stiffness and tension can be significantly reduced.

The synergy between rolling and strenght training

Treating Osgood knee pain isn’t merely about tackling the pain in isolation. The comprehensive approach we utilize combines the benefits of foam rolling with strength exercises, such as isometrics and squats. Together, they offer a holistic solution that addresses not only the symptoms but also the root causes of OSD.

Basic foam rolling technique for Osgood

To extract maximum benefits from foam rolling, it’s essential to ensure proper techniques. Here’s a beginner’s approach:

1. Position the foam roller under the affected area.
2. Gently roll back and forth, applying moderate pressure.
3. If you locate a tender spot, focus on that area for a few more seconds before continuing.
4. Aim for at least 5 minutes daily, gradually increasing the duration as comfort allows.

We recommend foam rolling the entire lower body from the hips down to the ankles but key areas to really focus in on are the quads (front of the thigh) and the lateral quads (side of the thigh and 3/4 turn of the thigh). When rolling you should only ever roll the muscles not the joints.

Foam rolling as part of an Osgood elimination program

While foam rolling is a phenomenal tool, the road to becoming pain-free and returning to sport requires a more deliberate and well-rounded strategy. Our Osgood Treatment Program is a comprehensive 7-week training plan designed specifically for young athletes grappling with OSD.

The program include a step-by-step foam rolling routine constructed specifically aimed at providing fast relief from Osgood, but it integrates targeted stretching, strength exercises and movement skill activities for optimal results.

Osgood-Schlatter Disease doesn’t have to sideline young athletes

With the combined power of foam rolling and the right strength exercises, thousands of athletes have achieved pain-free knees and become more athletic.

As always, every individual’s condition is unique, and it’s recommended to consult with a doctor to ensure you are really dealing with a case of Osgood Schlatters. If it is Osgood I strongly encourage you to have a look at our program which comes with a genuine no-questions-asked refund policy if it doesn’t prove effective for you!