Week 7 - Your forever program

Week Seven checkpoint

For week seven we will be introducing the final piece of the program, two advanced stretches. You will do these advanced stretches in the daily routine after the basic stretches and before the glute activation.

Now is also the time to start increasing the range of motion of your squats, just remember to keep these in a pain free range of motion, and be sure to sit back into your glutes.

Just like last week with the movement skill, start all these new exercises very gently and be sure to read the instructions below carefully.

To do this week

The daily routine is still to be done every day:

Foam rolling, 10 rolls each position
The Crouching Three stretches, 30 seconds per position each leg
The advanced stretches, 30 seconds per position each leg
Glute activation routine, five reps each leg for each variation

The workout needs to be done three times per week, with at least 48 hours rest between each one:

Knee isometrics, four sets of 30 seconds each leg
Postage stamp jumps, four sets. See workbook for reps
High hip skip, four sets. See workbook for reps
Squats (increased range), four sets. See workbook for reps
Calf raises, three sets. See workbook for reps

Remember to keep logging your pain levels before and after the days program.

Review the Osgood program

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Your Recovery Journey: What's Next?

Congratulations on reaching the final week! By now, you're likely back to training and enjoying your sport again. As you look to build on this progress, you have two paths forward:

Continue with the Week 7 program exercises to maintain your gains and gradually build strength at your own pace. Ideally complete as much of the week 7 routine 3-4 times per week (daily routine and strength workout can be combined into a single routine)
Accelerate your return to full fitness with our Return to Performance program – a 7-week system designed to help you develop speed, power, and game-ready fitness while continuing to build your strength and mobility to keep your growing pains at bay. This program builds directly on the movement patterns you've mastered, helping you gain a competitive edge in your sport.

While completing your rehabilitation is essential, many athletes find themselves behind their peers after weeks of modified training. The Performance Program addresses this gap by:

Rebuilding lost strength, power and explosiveness faster than traditional return-to-sport approaches
Focusing on sport-specific movement patterns that directly enhance your athletic performance
Developing proper mechanics that reduce future injury risk while improving efficiency
Accelerating your return to competition with confidence and improved capabilities

If you're ready to build on your rehabilitation progress and give your athletic performance a boost, the Return to Performance program offers a structured way to accelerate your path to full fitness and strength.

Get started with the Return to Sport program today →

Squatting range, advanced stretches, and what next

You made it to the last week, congratulations!

This week we encourage you to start increasing the range of motion of your squats to further challenge and strengthen your legs and core. We have also included two more advanced stretches, one for the quadriceps, and another for your ankles. Both stretches are very beneficial but they do place more pressure on your knees so be gentle starting these and if they still cause discomfort and pain stop immediately.

Exercise modification: Squatting range

In order to beat your Osgood completely, you need to strengthen your quads and knees to the point that they are comfortable squatting into a deeper range of motion.

It’s time to start testing out a slightly deeper squat. Using a seat or bench to control depth, start gently trying to add just a little extra range of motion to your squat each session.

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Depending on your height, limb length and coordination there is a lower limit to how deep you should squat, for most people, if you can achieve a 90-degree bend at the knee while keeping your back neutral (not rounding over) is a good long-term goal to strive for.

Stretches: Advanced stretches

These advanced stretches are a huge part of the puzzle for not only eliminating your Osgood completely but also for enhancing your overall athletic performance.

WARNING:

Both of these stretches are more advanced and can put pressure on the knees. Start very gently and if they cause any problem stop immediately.
Hold each stretch gently for 30 seconds per leg.
DO NOT do these stretches immediately prior to sport. These stretches are never to be done in the 60 minutes prior to sport. They are however perfect for after training or competition as part of a cool down or when done as part of your daily mobility and flexibility routine.
Keep your core engaged to avoid overarching through the lower back.
Use something soft to protect your knee during the Rec-Fem stretch.
DO NOT stretch through joint pain.

Kneeling Rec-Fem Stretch

The kneeling rec fem stretch below is our favourite quad stretch, as it locks down the rec fem from both ends so it has nowhere to hide.

Be sure to use something soft to rest your knee on and hold onto something for balance. Be gentle, the goal is a smooth even stretch. The closer your knee is to the wall (and higher your foot is on the wall) the more intense the stretch. Start very gently.

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Knee to Wall Dorsiflexion Stretch

The knee to wall dorsiflexion stretch is a great general mobilisation drill for the ankle joint and stretch for the lower calf.

Be sure to keep your body straight (belly button facing the wall) and maintain alignment with the knee staying directly over the middle of the foot as you stretch.

Here Maddie is stretching her right leg (the front leg). Notice how she keeps her entire body and leg straight on to the wall.

What To Do After Week Seven

After completing week 7 you should be pain-free, playing sport and feeling great, congratulations!

However, you aren't finished yet, once someone has had Osgood once, they are at a increased risk of having it relapse again in the future. To prevent this, it's important than you maintain at least some of your training from the past 7-weeks to keep your knees healthy and your legs fit and strong. For this there are a few options listed below.

1. Complete the Return To Performance program

One of the hidden costs that comes with Osgood and Severs is that no matter how well you complete the rehabilitation, there is almost always at least some time on the sidelines, missed training and missed playing time.

For junior athletes, when the rate of development is so fast, just a few short weeks of reduced or missed training can put you behind your peers athletically, and it can take months to catch up for that lost time.

The goal of the Return to Sport Program is to help you make up for lost time.

Getting you back to sport and in better shape than ever. The program is suitable for athletes of all sports as a way to accelerate your development and make up for lost time getting you in even better shape than before your injury.

The Return To Performance program builds on your foundation by:

Accelerating strength and fitness development you missed during recovery
Enhancing movement patterns that make you more efficient and explosive
Incorporating sport-specific skills that translate directly to performance
Build speed, power, jumping and change of direction for better performance on the court or field

Athletes consistently report not just returning to their previous level, but exceeding it. Many discover movement limitations they never knew they had, unlocking new levels of speed, power, and agility that wouldn't have happened without this focused approach.

The program is flexible, allowing you to choose-your-own-adventure. You can follow the structured 7-week plan as laid out on the website or use it as a library of great training drills, exercises, and workouts to customize and improve your training. Either way, you'll gain resources to run faster, jump higher, and build resilience against future injuries.

As you are already a Core Advantage online member, you get a discount on all secondary programs. Use code PERFORMANCE for 30% off when you purchase the program. The program comes with lifetime access. Return to Performance Program →

2. Continue with the complete week 7 training

Maintain BOTH the daily routine AND the 3× weekly workouts in full. Remember that each component serves a distinct purpose in your ongoing management—skipping any element compromises your results. Most people report they continue with the foam rolling (which is great) but all the other elements are just as important!

3. Continue with a modified week 7 plan

Perform 1-2 workouts weekly, plus the daily routine 3-5 times weekly. While many athletes report maintaining their foam rolling habits, don't neglect the isometric exercises, squat progressions, and other key elements that maintain your knee's resilience.

4. Do nothing

The riskiest option! And one we strongly do recommend you don't follow.

Defeating Osgood-Schlatter is only half the battle. Staying pain-free and active requires ongoing investment in your body. Even elite athletes perform maintenance routines—your knees deserve the same respect. Choose one of the options above to protect your hard-earned progress.