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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Every Osgood case is unique.

Different triggers, pain symptoms, and underlying causes require individual programming, screening and assessment and as such you should use common sense throughout this entire program. Read the instructions and explanations twice before proceeding.
Before beginning this program we advise every athlete 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.

Some parts of this program will cause muscular pain and discomfort as you need to loosen off and re-strengthen your 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) when performing any of the exercises, please use common sense, stop immediately and seek medical advice.

Thank You For Purchasing The Secret To Curing Osgood-Schlatters: 7 Week Pain Elimination Program

We are really excited to see people from around the world helping their kids cure Osgood Schlatters using our methods. The program has never failed and I’m sure it will work great for your child provided they 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 receive an email from us shortly with your login and account details. Be sure to check your spam folder and mark us as safe to continue receiving the email reminders.

Severs training program

We have found it 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 →

Seven tips to get the most out of the program

The background information about how to successfully complete this program

1. The program only 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. You need to 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.

The wrong kind of tough is pushing through joint pain hoping it will just get better on its own. Remember if you trade your joint health for fitness you will end up with neither

3. Athletes and parents must 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.

We have been successfully implementing these methods in our gym for over a decade, it’s only recently that the scientific evidence supporting our methods has been published. Follow this link for further reading and more detailed explanations of the scientific underpinnings of our program.

4. If you are not getting great results 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. We strongly recommend seeking a second opinion if you have been following our program correctly and arrive at week four without a substantive decrease in pain levels.

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 Our Program Works

This program is broken into seven weeks. The content for each week of the program will become accessible as you 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.

There are two types of training sessions in this program, the daily routine, and the workout. Both of these will grow in length and complexity as your pain settles and your strength increases.


Pain Logging (Daily)

Being in pain is not fun, but by 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.


Daily 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!)


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.

The workouts do not start until week three of the program.

Equipment And Tools

Things you need to help you complete our program.

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.

Read the Knowledge base 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

Private Facebook Support 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, press the button below and request to join us.

Foam Roller

You will need a foam roller to get started with week one as foam rolling is one of the most fundamental components of this program’s effectiveness.

We recommend the Trigger Point 13″ original roller you can get them online from Amazon, and most sporting good stores.

Ankle Weights Or Alternative

If you have access to a gym with a leg extension machine that is brilliant, however, if you don’t that is ok, most of the exercises only require bodyweight and can easily be done at home. For the knee isometrics, some people find 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 program.

Download Our Interval Timing App

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.

PLEASE NOTE: You will not be able to log in on the app, we use this as an in-gym booking system however this log in portal no relevance to the Osgood program.

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 1.

Start week 1 now →