Ir al menú principal Ir al contenido principal Ir al pie de página Para Medicare Para Proveedores Para Agentes Para Empleadores English Para individuos y familias: Para individuos y familias
Comprar planes

Comprar planes
Comprar tu propia cobertura
Médica Dental Otros seguros complementarios
Planes a través de tu empleador

Conoce sobre los beneficios médicos, dentales, de farmacia y voluntarios que tu empleador puede ofrecer.

Explorar cobertura a través de tu empleador
Aprender
Cómo comprar seguros de salud Tipos de seguro dental Período de Inscripción Abierta vs. Período Especial de Inscripción Ver todos los temas
¿Buscas cobertura de Medicare?
Comprar planes de Medicare
Guía para miembros
Buscar un médico
Médica Dental Otros seguros complementarios Explorar cobertura a través de tu empleador Cómo comprar seguros de salud Tipos de seguro dental Período de Inscripción Abierta vs. Período Especial de Inscripción Ver todos los temas Comprar planes de Medicare Guía para miembros Buscar un médico Ingresar a myCigna
Inicio Centro de información Biblioteca del bienestar Osgood-Schlatter disease: Strengthening exercises

Osgood-Schlatter disease: Strengthening exercises

Straight-leg raises to the front

How to do straight-leg raises to the front.
slide 1 of 6
slide 1 of 6, Straight-leg raises to the front,
  1. Lie on your back with your good knee bent so that your foot rests flat on the floor. Your affected leg should be straight. Make sure that your low back has a normal curve. You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand.
  2. Tighten the thigh muscles in your affected leg by pressing the back of your knee flat down to the floor. Hold your knee straight.
  3. Keeping the thigh muscles tight and your leg straight, lift your leg up so that your heel is about 12 inches off the floor.
  4. Hold for about 6 seconds, then lower your leg slowly. Rest for up to 10 seconds between repetitions.
  5. Repeat 8 to 12 times.

Short-arc quad

How to do short-arc quad exercise.
slide 2 of 6
slide 2 of 6, Short-arc quad,
  1. Lie on your back with your knees bent over a foam roll or large rolled-up towel and your heels on the floor.
  2. Lift the lower part of your affected leg until your leg is straight. Keep the back of your knee on the foam roll or towel.
  3. Hold your leg straight for about 6 seconds, then slowly bend your knee and lower your heel back to the floor. Rest for up to 10 seconds between repetitions.
  4. Repeat 8 to 12 times.

Half-squat with knees and feet turned out to the side

How to do half-squat with knees and feet turned out to side.
slide 3 of 6
slide 3 of 6, Half-squat with knees and feet turned out to the side,
  1. Stand with your feet about shoulder-width apart and turned out to the sides about 45 degrees.
  2. Keep your back straight, and tighten your buttocks.
  3. Slowly bend your knees to lower your body about one-quarter of the way down toward the floor. Try to keep your back straight at all times, and do not let your pelvis tilt forward or your knees extend beyond the tip of your toes.
  4. Repeat 8 to 12 times.

Step up

How to do step-up exercise.
slide 4 of 6
slide 4 of 6, Step up,
  1. Place a single-step footstool on the floor. If you do not have a footstool, you can use a thick book, such as a phone book, a dictionary, or an encyclopedia. If you are not steady on your feet, hold on to a chair, counter, or wall while you do this exercise.
  2. Keeping your back straight, step up with your affected leg. Try not to push off your back leg as you step up. Only use your affected leg to bring you up on to the step. Then lift your other leg on to the step. As you step up, try to keep your knee moving in a straight line with your middle toe.
  3. Move back to the starting position, with both feet on the floor.
  4. Repeat 8 to 12 times.

Step down

How to do step-down exercise.
slide 5 of 6
slide 5 of 6, Step down,
  1. Stand on a single-step footstool. If you do not have a footstool, you can use a thick book, such as a phone book, a dictionary, or an encyclopedia. If you are not steady on your feet, hold on to a chair, counter, or wall while you do this exercise.
  2. Slowly step down with your good leg, allowing your heel to lightly touch the floor. As you step down, try to keep your affected knee moving in a straight line toward your middle toe.
  3. Move back to the starting position, with both feet on the footstool or book.
  4. Repeat 8 to 12 times.

Terminal knee extension

How to do terminal knee extension.
slide 6 of 6
slide 6 of 6, Terminal knee extension,
  1. Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object, or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
  2. Loop the other end of the exercise band around the knee of your affected leg. Keep that leg somewhat bent at the knee.
  3. Put your good leg about a step behind your affected leg. Then slowly straighten your affected leg by tightening the thigh muscles of that leg.
  4. Hold for about 6 seconds, then return to the starting position with your knee somewhat bent.
  5. Rest for up to 10 seconds.
  6. Repeat 8 to 12 times.

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

To learn more about Healthwise, visit Healthwise.org.

© 1995-2024 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>

Page Footer

Quiero...

Obtener una tarjeta ID Presentar un reclamo Ver mis reclamos y EOB Verificar la cobertura de mi plan Ver la lista de medicamentos con receta Buscar un médico, dentista o centro dentro de la red Buscar un formulario Buscar información del formulario de impuestos 1095-B Ver el Glosario de Cigna Comunicarme con Cigna

Audiencia

Individuos y familias Medicare Empleadores Agentes Proveedores

Sitios seguros para miembros

Portal myCigna para miembros Portal para proveedores de cuidado de la salud Cigna para empleadores Portal de recursos para clientes Cigna para agentes

Información sobre The Cigna Group

Acerca de Cigna Healthcare Perfil de la compañía Empleos Sala de prensa Inversionistas Distribuidores The Cigna Group Administradores externos Internacional Evernorth

 Cigna. Todos los derechos reservados.

Privacidad Asuntos legales Divulgaciones sobre productos Nombres de la compañía Cigna Derechos de los clientes Accesibilidad Aviso sobre no discriminación Asistencia idiomática [PDF] Reportar fraude Mapa del sitio Configuración de cookies

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 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