Write an article based on this "Rest and avoid pain-inducing activities. Apply ice to your knee. Use a knee brace or patellar immobilizer. Take anti-inflammatories or painkillers. Stretch your quadriceps."
Probably the most important action you can take to help alleviate the pain from OSD is to stop playing the sport or doing the activity that is contributing most to the problem. Sports that involve a lot of jumping, such as basketball and volleyball, are particularly bad for OSD. The amount of rest needed varies widely and depends on the person, but expect anywhere from a few weeks to a few months before a significant reduction in pain and swelling is noticed. Pain with OSD can be sporadic or nearly constant; it usually occurs in just one knee, but sometimes develops in both. The application of ice is an effective treatment for essentially all acute musculoskeletal injuries, including OSD. Cold therapy should be applied to the inflamed bump (tibial tuberosity) just below your kneecap for 20 minutes every two to three hours for a couple of days, then reduce the frequency as the pain and swelling subside. Always wrap ice or frozen gel packs in a thin towel in order to prevent frostbite on your skin. If you don't have any ice or gel packs, then use a frozen bag of peas from your freezer. While resting and applying ice to your knee, consider also using a special knee brace or kneecap immobilizer while having to walk in order to take the stress off your patellar tendon. Knee braces can be found at stores that sell rehabilitation and medical supplies ask a physical therapist, physician, or chiropractor for more info. Alternatively, you can try a patellar tendon strap, which fits around your leg just below your kneecap. It can support your kneecap's tendon during physical activity and distribute some of the force away from the tibial tuberosity. Complete inactivity is not necessary with OSD, but consider switching to other fun activities that don't involve jumping or running, such as swimming, rowing or golf. Non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen, naproxen or aspirin can be short-term solutions to help you deal with the pain and inflammation of OSD. Alternatively, you can try over-the-counter analgesics (painkillers) such as acetaminophen (Tylenol). These medications can be hard on your stomach, kidneys and liver, so it's best not to use them for more than 2 weeks at a stretch. Check with your doctor before taking any medications. Keep in mind that NSAIDs do not shorten the course of OSD. Steroids such as cortisone have powerful anti-inflammatory properties, but injections should not be given to adolescents with OSD due to the risk factors mainly, potential tendon weakening, local muscle atrophy and reduced immune system function. Once the acute knee pain has settled down, start doing some quadriceps stretching. One of the causes of OSD is repetitive quadriceps contractions (from too much jumping, for example) and also overly tight quadricep tendons. As such, learning how to stretch this muscle group may help reduce the tension and inflammation in the area where the kneecap's tendon attaches to the upper shinbone (tibia). To stretch your quadriceps while standing, bend your leg behind you so your knee is bent, your heel about at the level of your butt. Grab your ankle and pull your foot toward your body until you feel a nice stretch in your lower thigh and knee. Hold for about 30 seconds and repeat three to five times daily until you notice reduced symptoms. Stretches for the hamstrings, which are also commonly tight, may also be performed. Bending over at the waist and trying to touch your toes is a good basic hamstring stretch.