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Lifting with Osgood Schlatter's Disease

I am not your doctor or Physician. Go seek professional medical advice. This is only my personal experience with dealing with my condition.

Osgood-Schlatter disease is a painful enlargement of a bump on the shin bone just below the knee. This bump is called the tibial tuberosity, which is where the tendon from the kneecap inserts.

This disease/condition is commonly seen in males ages 10-15 and females ages 8-13. It happens with repetitive, high forces commonly produced by young athletes, but can also occur in highly active children as well. I am a living example. I was not a young athlete in the slightest. Started orchestra in 5th grade (through 10th), however, I was a highly active kid. Climbing and jumping off of trees, running from my parents when they’d grab the belt. You know, mischief kid stuff.

I went on with my life without ever truly tending to my condition, so I still live with it today. Sometimes the pain does get unbearable, so those days I give extra love to my body (foam roll, stretch, advil).

Prepping to lift with Osgood Schlatter's

Here are a few ways that have allowed me to continue my fitness journey while dealing with my condition.

Foam Roll

As with any lifting session, a good foam roll of muscles to be worked is always a good start.

Start by foam rolling your quads, hamstrings, and calf muscles. Allow up to 30 seconds for each muscle you’re foam rolling. Also, if you find a “knot” or tight spot, spend a little extra love there.

Stretches (Dynamic and Static)

Here is a list of my favorite stretches for my legs.

  1. Side lying hip flexor stretch.

  2. Supine hamstring stretch

  3. Wall calf stretch

  4. Standing weighted Ballistic Hamstring stretch

  5. Standing leg swings (Front and Lateral)


Personally, I do not spend an excessive amount of time doing my leg warm-up or muscle activation exercises.

Below is my leg day warm-up routine.

  1. Bodyweight Plyo squats (jumping squats), 3 sets of 5 reps, 10 sec rest between sets.

  2. Goblet Pause Squats, 3 sets of 3 reps, 10 sec rest between sets.

Core lift warm-up

1; Barbell pause squats: 3 sets of 3, 60 sec rest between sets.

-Note: the weight you choose is entirely up to you. For example, I like to start my first and second set with 135# and end my last set with 225#. My final working set for my Squat routine is 410#, so the warm-up numbers should be enough to prime my leg muscles, but not hinder my lifting session.

Final Thoughts and Advice

If you feel excessive pain or tenderness with your condition, I would highly recommend to stop the workout before you cause further injury to yourself. Most gyms have lockers/cubbies, be sure to leave your ego there when you go in.

Be sure to ice the site and take adequate rest for your condition.

Thank you for your time and eyes.

Have the day you deserve 🐻🤘🏽💚

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