Osgood Schlatters 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.

Completing the Severs and Osgood programs together

We offer two training programs on this website an Osgood Schlatters plan and one for Severs Disease, a similar condition that occurs around the heel and Achilles. Both programs can be completed independently but are also designed to be completed simultaneously if required.

If you have purchased both programs, you will have received an email with details for completing both programs simultaneously, be sure to read the instructions so as to efficiently complete both programs, adding the second plan should only increase your time commitment by a few minutes per day.

You can purchase the Severs program at this link. Use the code PROGRAM2 to get a 25% discount on this second program.

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.

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. Also check out our advanced running program so that you can build on the pain free foundation you have laid and become an even better athlete under our guidance.

7. Check the Knowledge Base for specific questions and answers

If you have watched the videos, followed the program and searched the knowledge base and still need help please jump into our private support group on Facebook and we will do whatever I can to help. Join the Facebook support group →

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.

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 link above.

Join the 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 link above 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.
Foam rolling and Stretching quick guide PDF →

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. You can get Ankle Weights from Amazon here.

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