Print this workbook and fill it in as you complete each week of the program. Keep it somewhere safe when not in use.
This Workbook is designed to help guide you through the entire seven week program. We recommend printing this workbook and filling it in every day to help you keep track of your progress. Each week will build on the one before, progressing you along at what is a typical pace for most Osgood cases. You will have access to support, instructional videos and guidance via your online portal.
If you are unsure as to whether you should progress or not, default to repeating the previous week, a slower pace through this program will lead to a more lasting result.
Most knees respond rapidly to this program, but some can take a little longer, so whether it takes you seven, eight or twelve weeks to complete the entire program, don't despair. Pushing ahead when you are not ready will not speed up the process and will only hamper your long term progress.
Being in pain is not fun, but 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.
All you have to do, is give an honest assessment of your pain before and after your Osgood exercises for the day. The best way to do this is by doing a tiny little squat and scoring your knees from zero to 10.
Pain Scale: 0 = nothing at all, 3 = just a little sensation, 5 = quite uncomfortable, 8 = agony, 10 = you need a wheelchair and can barely walk!
Doing this every day is key to not only eliminating your pain but also helping you become a better all round athlete.
While the daily maintenance will help reduce your pain levels, the workouts are designed to stop your Osgood ever coming back. You should do this workout three times a week, each session separated by 48-72 hours (ie: Monday, Wednesday, Friday).
Both the Daily Maintenance and the Workout components will advance to challenge you as your symptoms settle and your strength increases.
Fill in your pain levels before and after your daily routine each day. On the days you complete a workout, fill in the log before and after your workout instead.
Complete these exercises every day, in the specified order. You will find the instructions on our website.
Fill in your pain levels before and after your daily routine each day. If you are completing a workout that day, fill in the log before and after your workout instead.
Complete these exercises every day, in the specified order
Fill in your pain levels before and after your daily routine each day. If you are completing a workout that day, fill in the log before and after your workout instead.
Complete these exercises every day, in the specified order
Complete these three workouts in the specified order and for the prescribed sets, reps and times. Be sure to rest 48 hours between each workout to allow adequate recovery
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 10reps |
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 10reps |
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 12reps |
Fill in your pain levels before and after your daily routine each day. If you are completing a workout that day, fill in the log before and after your workout instead.
Complete these exercises every day, in the specified order
Complete these three workouts in the specified order and for the prescribed sets, reps and times. Be sure to rest 48 hours between each workout to allow adequate recovery
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 12reps | ||||
| Shallow Squats | 3x 8reps | ||||
| Calf Raises | 3x 10reps (double leg) |
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 15reps | ||||
| Shallow Squats | 3x 8reps | ||||
| Calf Raises | 3x 12reps (double leg) |
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 15reps | ||||
| Shallow Squats | 3x 8reps | ||||
| Calf Raises | 3x 15reps (double leg) |
Fill in your pain levels before and after your daily routine each day. If you are completing a workout that day, fill in the log before and after your workout instead.
Complete these exercises every day, in the specified order
Complete these three workouts in the specified order and for the prescribed sets, reps and times. Be sure to rest 48 hours between each workout to allow adequate recovery
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 15reps | ||||
| Shallow Squats | 3x 8reps | ||||
| Calf Raises | 3x 15reps (double leg) |
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 15reps | ||||
| Shallow Squats | 3x 12reps | ||||
| Calf Raises | 3x 18reps (double leg) |
| Exercise | Sets x reps x load | Set 1 | Set 2 | Set 3 | Set 4 |
|---|---|---|---|---|---|
| Knee Isometrics | 4x 30sec (each leg) | ||||
| Glute Bridges | 3x 15reps | ||||
| Shallow Squats | 3x 12reps | ||||
| Calf Raises | 3x 20reps (double leg) |
Fill in your pain levels before and after your daily routine each day. If you are completing a workout that day, fill in the log before and after your workout instead.
Complete these exercises every day, in the specified order