This week's activities
The exercises for week two are a continuation of week one. Be sure to do it daily and pay close attention to the details.
Osgood quick links:
One of the most common questiosn we get in week 2 is:
When should I increase the weight on the knee iso holds?
As a general rule of thumb, be more conservative on this than you think. The magic in the iso’s isn’t about how heavy you can go, but about how well you can manage the hold and doing them consistently throughout the week. We recommend starting at 5kg (feel free to go lighter if this cannot be maintained for the full 30 seconds) and maybe increase by 1kg every second week.
Some athletes get great results and fully return to sport while never changing from the 5kg starting point.
The daily routine is still to be done every day. It now contains:
- Foam rolling, 10 rolls each position
- Knee isometrics, four sets of 30 seconds each leg
- Keep logging your pain levels before and after the days program
- Complete at least two versions of the heat mapping activity, one for your current activity and sport levels and another that reflects the full sporting loads you wish to be able to get back to.