Osgood - Getting Started

Be sure to read this entire page in full and follow the steps one-by-one to ensure the best results.


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Before you start

Every Osgood case is unique.

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. A different injury or diagnosis may not respond favourably to this program.

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.

Offer: Severs training program

It's quite common for young athletes to simultaneously suffer from Osgood Schlatters and a similar condition called Severs. Severs affects the achilles tendon, heel bones and ankles of young athletes. We have also developed a program to help beat this that can be completed along side the Osgood Schlatters training plan.

Use the code osgoodsevers to get 30% off the Severs plan if this is appropriate for you.

You can buy that program at this link →

Six tips for success

Follow the tips below to get the most from the program.

  1. 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.
  2. 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.
  3. 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.
  4. Make sure you actually have Osgood
    The only real failures in our program are athletes 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.
  5. Be patient and stick with it
    For some young athletes there is an immediate and significant reduction in pain levels, for others it takes a little longer. Stick with it and follow the process and you or your child will be pain free in a matter of weeks.
  6. 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

Weekly progress

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.

1️⃣ 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.

2️⃣ 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 even helps you run faster!)

3️⃣ 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.

Note that the workouts do not start until week three of the program.

Equipment and tools

Program workbook

Download the program workbook here →

An essential part of the program is the daily and weekly workbook to help you through the process.

We recommend printing it out and filling in each day as you go through the program, monitoring your progress as you proceed.

You can download the workbook by pressing the button below.

Support Wiki

Read the Support Wiki here →

We have been working with athletes to solve Osgood Schlatters for the best part of two decades. In that time we have received a lot of unique questions and interesting cases.

Luckily for you we have accumulated all of these questions along with our answers into a single document for you to browse as you complete the program.

If you run into problems or aren't sure about the next steps at any stage of the training program this knowledge base is the best place to start.

Support group

Private Facebook Group →

As part of the seven week program we have created an online support community for athletes and parents struggling with Osgood Schlatters.

It is a private group exclusive to members of the Secret to Curing Osgood Schlatters Training Program, to join, tap the link above and come say hi!

Training equipment

Recommended training equipment →

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.

Interval Timing App

Download for iOS →

Download for Android →

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.

Get started

Now that we have covered all these important details, it’s time to get started on the program and fix your knees.

Click the link below to get going with Week One.

Start Week One now →