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Different triggers, pain symptoms, and underlying causes require individual programming, screening and assessment. As such you should use common sense throughout this entire program.
Read the instructions and explanations twice before proceeding.
We advise everybody to double check with their doctor (GP) or physical therapist (physio) to confirm your knee pain is in fact caused by Osgood Schlatter Disease. It is quite common, particularly in adults for other conditions to be present along side your Osgood or for your knee pain to be caused by something else entirely.
This program is effective at helping with Adult Osgood Schlatters, patella tendonopathy (also called tendonitis, runners knee or jumpers knee).
Other diagnosis may not respond favourably to this program.
Adult Osgood is especially challenging
Though originally considered a condition in children and teenagers, Osgood Schlatters is now recognised to cause knee pain in adults as well. Our adult-specific program shares many similarities with the original children's program, but with a few key modifications throughout.
Typically, adult Osgood will respond more slowly to this training plan than children, so do not be surprised if you repeat each of the 7-weeks twice over, taking 10-20 weeks to reach week seven.
Rushing this program will not help, so we urge you to be patient and follow the plan closely.
A note on running and jumping
This program includes exercises and activities aimed at helping you run and jump in a more efficient way. This is a key part of alleviating Osgood pain during these activities.
We recommend you do complete these activities as they come up, but if you do not currently run, or have no intention to start running you may also prefer to skip them. Use your own discretion here.
A note on pain
Some parts of this program will typically cause muscular pain and discomfort as you loosen off and re-strengthen certain leg and core muscles. This is completely normal.
However: if you feel any joint or back pain, sharp muscular pains, or notice any unusual knee pain (different to your Osgood pain) while completing the exercises use common sense, stop immediately and seek medical advice.
Welcome to the program
We are really excited to see people from around the world resolving Osgood Schlatters using our methods. The program has never failed in our High Performance Center in Melbourne Australia. I’m sure it will work great for you provided you follow the instructions closely.
Be sure to read this entire page in full and follow the steps one-by-one to ensure the program works as intended.
You will have received a welcome email from us when you purchased the program. Be sure to check your spam folder and mark our email as safe to continue receiving the email reminders.
Six tips for success
Follow the tips below to get the most from the program.
The program works if you do Our program always works for those willing to push through the rolling pain and commit to the discipline of following our plan every single day. Osgood is a problem you have to lengthen and strengthen your way out of and this takes consistency and commitment.
Be the right kind of tough The right kind of tough is pushing through the muscular pain of rolling and strength training as well as the boredom of stretching. The right kind of tough is having the discipline to not suddenly double your training load because your knees are feeling amazing that day.
Understand the process Being educated about the process is vital to making informed and intelligent decisions as you progress through the program. The detailed program outline below tells you everything you need to know about how and why our program works.
Make sure you actually have Osgood The only real failures in our program are people who either don’t have Osgood or those which turn out to have osgood plus another problem of some sort. In these cases it is vital to thoroughly investigate what is going on and take action to deal with the other pathology.
Be patient and stick with it For some people young and old, there is an immediate and significant reduction in pain levels, for others it takes a little longer to see this relief. In both cases long term pain reduction is still equally likely so stick with it and follow the process.
Stay with the program even after you are cured Our program will make you stronger, more flexible, and increase your jumping and running skill. However all these gains can be lost if you quit the process once the pain has gone away. Stick with the program even after you are pain free as it will keep you strong and safe.
How the program works
This program is broken into seven weeks.
The content for each week of the program should be followed sequentially as you successfully complete the previous week and are ready to move on.
Each week will build on the one before, progressing you along at the most effective pace.
Training and logging
There are three things you have to do (almost) daily: Pain logging, body maintenance, and workouts.
The body maintenance and workouts will grow in length and complexity as your pain settles and your strength increases.
1. Pain logging (daily)
Being in pain is not fun. Continually monitoring your pain levels is a great way to better manage your pain in the short term, and better predict and avoid pain and injury in the future. You will learn the best way to test and score your pain in Week One.
2. Body maintenance (daily)
Doing this short body maintenance every day is key to not only eliminating your pain but also helping you become a better all-round athlete.
We recommend you continue with this routine even after completing the seven weeks (it keeps you pain free and is an important part of staying active, fit and healthy even if you don't play any sport!
3. Workouts (three per week)
Perform these workouts three times per week, with at least 48 hours rest between each one. These workouts are designed to build your strength and movement skill. During the Osgood program we recommend you do not do any other lower body gym training, this is an opportunity for your knees to recover. As you approach the later stages of the program and beyond you may reintroduce your lower body training.
Note that the workouts do not start until week three of the program.
This program can be completed from home, with minimal equipment.
The only must have piece is a foam roller. Rolling is a fundamental components of this program’s effectiveness and also a great long term habit for athletes to ensure their longevity and reduce injury risk.
We recommend the Trigger Point 13″ original roller you can get them online from Amazon, and most sporting good stores.
For the knee isometrics, some people find adjustable ankle weights helpful, but reusable grocery bags with canned food or bottles makes a great alternative.
The program contains instructions for both a gym and home-based options on this important exercise.
You will need to accurately time your stretching and the knee isometrics exercises, for this, we recommend our custom built app. The app contains pre-built timers exactly for this purpose and you can also build custom timing protocols.
Get it for free on both iOS and Android by clicking the appropriate link or searching “Core Advantage” in the App Store and Play Store.
Now that we have covered all these important details, it’s time to get started on the program and fix your knees.