Ir al menú principal Ir al contenido principal Ir al pie de página Para individuos y familias: Para individuos y familias Para individuos y familias Comprar planes Guía para miembros Guía para miembros Buscar un médico Buscar un médico Ingresar a myCigna

Osgood-Schlatter disease: Stretches

Quadriceps stretch

How to do a quadriceps stretch.
slide 1 of 2
slide 1 of 2, Quadriceps stretch,
  1. If you are not steady on your feet, hold on to a chair, counter, or wall.
  2. Bend the knee of the leg you want to stretch, and reach behind you to grab the front of your foot or ankle with the hand on the same side. For example, if you are stretching your right leg, use your right hand.
  3. Keeping your knees next to each other, pull your foot toward your buttock until you feel a gentle stretch across the front of your hip and down the front of your thigh. Your knee should be pointed directly to the ground, and not out to the side.
  4. Hold the stretch for at least 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Hamstring wall stretch

How to do a hamstring wall stretch.
slide 2 of 2
slide 2 of 2, Hamstring wall stretch,
  1. Lie on your back in a doorway, with your good leg through the open door.
  2. Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg.
  3. Hold the stretch for at least 1 minute to begin. Then try to lengthen the time you hold the stretch to as long as 6 minutes.
  4. Repeat 2 to 4 times.
  • Do not arch your back.
  • Do not bend either knee.
  • Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

  1. Lie on your back, and bend the knee of your affected leg.
  2. Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
  3. Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
  4. It can be hard to hold this stretch with a towel for a long time, but hold the stretch for at least 15 to 30 seconds. Holding it for 1 minute or more is even better.
  5. Repeat 2 to 4 times.

Current as of: July 31, 2024

Author: Ignite Healthwise, LLC StaffIgnite Healthwise, LLC Staff

Clinical Review BoardClinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of UseTerms of Use. Learn how we develop our contenthow we develop our content.

To learn more about Ignite Healthwise, LLC, visit webmdignite.comwebmdignite.com.

© 2024-2025 Ignite Healthwise, LLC.

Page Footer

Quiero...

Audiencia

Sitios seguros para miembros

Información sobre The Cigna Group

 Cigna. Todos los derechos reservados.

Aviso legal

Los planes individuales y familiares de seguro médico y dental están asegurados por Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of North Carolina, Inc., Cigna HealthCare of South Carolina, Inc. y Cigna HealthCare of Texas, Inc. Los planes de beneficios de salud y de seguro de salud de grupo están asegurados o administrados por CHLIC, Connecticut General Life Insurance Company (CGLIC) o sus afiliadas (puedes ver un listado de las entidades legales un listado de las entidades legales que aseguran o administran HMO para grupos, HMO dentales y otros productos o servicios en tu estado). Los planes o pólizas de seguro para lesiones accidentales, enfermedades críticas y cuidado hospitalario son distribuidos exclusivamente por o a través de subsidiarias operativas de Cigna Corporation, son administrados por Cigna Health and Life Insurance Company y están asegurados por (i) Cigna Health and Life Insurance Company (Bloomfield, CT), (ii) Life Insurance Company of North America (“LINA”) (Philadelphia, PA) o (iii) New York Life Group Insurance Company of NY (“NYLGICNY”) (New York, NY), anteriormente llamada Cigna Life Insurance Company of New York. El nombre Cigna, el logotipo y otras marcas de Cigna son propiedad de Cigna Intellectual Property, Inc. LINA y NYLGICNY no son afiliadas de Cigna.

Todas las pólizas de seguros y los planes de beneficios de grupo contienen exclusiones y limitaciones. Para conocer la disponibilidad, los costos y detalles completos de la cobertura, comunícate con un agente autorizado o con un representante de ventas de Cigna. Este sitio web no está dirigido a los residentes de New Mexico.

Al seleccionar estos enlaces saldrás de Cigna.com hacia otro sitio web que podría no ser un sitio web de Cigna. Cigna no puede controlar el contenido ni los enlaces de sitios web que no son de Cigna. Detalles Detalles