MoPro
TrainersEye · The Growing Athlete · Ages 10–16
Growing Athlete E
Trainer's Eye
Phase 2 · Settle the sore spot · Session E

Below the kneecap.
On the heel.
It settles.

Phase 2 is for growth-plate pain — the bump below the knee, the sore heel, the tender hip bone. Isometric holds first, because they calm it.

  • Esession
  • P2Settle
  • 12:00on the clock
  • — donecompleted

The growth plate is the weak link

While you are growing, the plate where tendon meets bone is weaker than the tendon itself. That is why growing athletes get bone-point pain where adults get tendon pain.

Osgood-Schlatter is common

Pain and a bump just below the kneecap affects a large share of active adolescents. It settles as growth finishes, and it is helped by managing load and building strength.

Isometrics settle it

Holding a position under moderate tension can reduce bone-point pain for a while afterwards — useful before a match you do not want to miss.

Three couplets · two rounds · twelve minutes · available all season

A

Calm the knee

Wall sit + quad isometric
A1

Wall sit

60 s · seconds held

Back on the wall, knees bent to a comfortable angle; count the seconds you hold.

Easier less bend  ·  Harder deeper

R1R2—
A2

Quadriceps isometric

10 × 10 s · ×2

Press your shin into a fixed object with the knee bent, and hold — tension without movement.

Easier gentler press  ·  Harder longer holds

R1R2
B

Calm the heel

Calf isometric + seated heel raises
B1

Calf isometric hold

60 s · slow reps

Up on your toes, halfway or at the top; hold steady, then lower and repeat.

Easier hold a support  ·  Harder one leg

R1R2—
B2

Seated heel raises

20 reps · ×2

Sitting, knees bent; lift the heels as high as they go and lower slowly.

Easier fewer reps  ·  Harder weight on the knees

R1R2
C

Keep moving

Hip hinge reps + glute bridge
C1

Hip hinge reps

60 s · slow reps

Hips back, back long, then stand and squeeze — the pattern that spares the knee.

Easier to mid-thigh  ·  Harder to the knees

R1R2—
C2

Glute bridge

15 reps · ×2

Drive through your heels to a straight line and squeeze for one second at the top.

Easier smaller range  ·  Harder one leg

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Growth-plate pain sits on a bone point: below the kneecap, on the back of the heel, on the hip bone. It is common, it settles, and it does not mean damage.
  2. You do not have to stop sport. You have to change how much, for a while.
  3. Isometric holds first — pressing without moving is the calmest way to load a sore growth plate.
  4. If the sore spot is getting worse week by week rather than better, an adult needs to take you to a clinician.

Tick it off

MovementRound 1Round 2Best
A1Wall sitseconds held —
A2Quadriceps isometric10 × 10 s
B1Calf isometric holdslow reps in 60 s —
B2Seated heel raises20 reps
C1Hip hinge repsslow reps in 60 s —
C2Glute bridge15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-GROWINGAT-E