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Osgood Schlatter Prehab/Rehab Phase 3

Fix It Friday will feature common injuries/difficulties in dancers with a few tips to improve or prevent them!

Phase 3 of our simple starter guide to help if you have mild or symptoms similar to Osgood Schlatter per client request!

Osgood Schlatter is a condition that can greatly benefit from skilled Physical Therapy, but if waiting for P.T. or just want something in addition, can try these out. Two phases posted priorly, now if those are feeling good, time to advance to these higher level hip/knee stability drills.

Eccentric Step Down: Start on a smaller box, with one leg hanging off, focusing on level pelvis (don’t let them dip down), slowly lower your heel towards the ground. Keep your foot flat & utilize your glutes initiating the movement with hip hinge. 10-20 reps

Static Lunge w/ Slams: Take a big step, front foot flat & rear foot on your toes. Lower yourself as low as able, hold position, & slam a ball from side to side (can add med ball as able). Keep core tight. 10-20 bounces/side

Standing Clamshell: Check back to prior Move It Monday for this spotlight, but you can increase knee bend as able. Keep stance leg stable & limit movement to the active leg. Core tight & limit arch in lower back or hip rotating. 10-20/leg

Every exercise should feel hard, but not impossible. Start with higher reps, then as able, increase resistance as get into the lower rep range.

Repeat this circuit 3 times 3-4 times a week in combination with phase 1/2. Can decrease to 2-3 times per week when feeling better then just mix these exercises into normal routine as comfortable. If pain is already very high, unlikely a few new exercises will help, you likely need a more specialized program.

This is not medical advice. This is general exercises performed for this condition. Please seek professional advice for injuries or pain persisting over time. If general exercise gives you pain, you likely need more specific and direct attention. Take care of your body.

To keep up with our vides, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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