Finally, you have put in the work, built your strength and your knees are feeling the best they ever have.
It’s time to return to sport.
This moment is a key fork in the road:
Down one path you return to sport smoothly and gradually, never to suffer from Osgood pain again.
On the other path is a dive straight back into full sport and training, straight back to full sporting loads the minute your knees are pain free. Only a few short weeks later your knees blow up again and the Osgood returns, possibly worse than last time.
Sweet, pain free victory. Or a crushing return to square one.
Getting the balance right in the first few weeks as you return to sport is crucial, it takes time for the body to develop the specific fitness it needs to keep up with high intensity sprinting, jumping and agility. While you might be pain-free and stronger than they have ever been, it takes patience and a little planning to successfully return to sports.
And most importantly: Stay returned
There is no exact answer to how to do this reload as it varies by sport, age, experience level, and individual context. But our most important piece of advise would be to be more conservative than you might first think. Aiming to do a little more each week than the one before and adjusting as you go.
Building the perfect Osgood plan
Throughout our online seven week Osgood training program we provide the skills and information needed to help map out a structured return to sport.
By completing the heat map planning exercises included at the start of each week along with your daily 1-minute Osgood workbook, you log your training and pain progress as you work towards not only eliminating Osgood Schlatters forever but also reducing your risk of it ever coming back.