Frequently Asked Questions

Some of the most common (and not so common) questions we get about Osgood Schlatters and our online training program

A quick note

This page contains an extensive list of the questions we are asked on a daily basis about managing and navigating an Osgood Schlatters diagnosis.

If you have a question that is not answered here, you can reach me directly along with our team of coaches on our open Facebook Support Forum here. Press here to join, every request is accepted.

Members of this website who sign up for the training program also have access to a private support forum along with a comprehensive Osgood Schlatters Knowledge Base containing specific answers to questions regarding the training program, how to best adjust return to sport and much more.

A Word From Program Creator Durham McInnis


How did Core Advantage come up with this program?

The short answer is necessity.

The eastern suburbs of Melbourne, Australia are home to more registered junior Basketballers than anywhere else in the world. The popularity of Basketball, plus other tall athlete sports such as Netball, Australian Rules Football and Cricket, means that Osgood Schlatter Disease is very prevalent in Melbourne. On top of that great need, we also have the good fortune of being able to work with some of the best researchers in the field of rehabilitation who also happen to live and work in our city.

All we had to do was join the dots from sports science to strength and conditioning and refine it with practical application to our Osgood prone population. This program is the culmination of that hard work, lots of case studies and the luck of timing and location.

How much does the program cost?

The program can be purchased for a single upfront payment of $55 USD (other currencies also available).

Once you have purchased the program you will have immediate access to the knowledge base, the getting started page and week one of the program, each following week will be unlocked as you progress.

There are no ongoing subscription fees and you maintain lifetime access to the program.

What do I get with the program?

After signing up you will have access to the seven week training program through this website.

You will be able to download a training workbook to log your progress each week along with detailed videos and instructions for all the exercises and email support each week to keep you on track.

Members also have access to the constantly expanding Knowledge base with answers to the most common Osgood related issues.

Can I start this program if my knees still hurt?

Yes, the sooner you start the better.

The program is designed to help young, rapidly growing athletes cure their Osgood Schlatters by mobilising and strengthen their way out of that pain so they can get back to playing the sport they love.

Please note however: This program is designed specifically for Osgood Schlatter Disease. You should not begin this program without a medical diagnosis of Osgood Schlatters. While this program is 100% effective at curing Osgood, it may not be as effective for other knee conditions.

I’ve had my Osgood for years, will this still work?

The sooner you start this program after being diagnosed the quicker your knees will respond. In longer-term cases of Osgood (1+ year of continual symptoms), it can take a little longer to fully cure Osgood Schlatters but this program will still work, however a little more patience and a slower progression rate may be required.

Instructions for how to do this are provided in the program

Ice, Heat, Anti-inflammatories & Pain killers?

Should I be using ice during this program?
Most people find they do not need to ice during this program. Ice can help by reducing pain but has little effect on curing Osgood.

Should I be using heat during this program?
Definitely not.

Should I be using anti-inflammatories (NSAIDs) during this program?
Probably not. Like ice, they will not benefit the healing process. Only take NSAIDs if prescribed by a medical practitioner

Should I be using painkillers during this program?
Definitely not. Like ice they will not benefit the healing process. Painkillers also mask your pain levels making it impossible to accurately gauge how effective the training program is.

Knee Straps and Orthotics

Do knee straps help?
In our experience knee straps (the kind that apply pressure onto the tendon under the kneecap) can provide some level of pain relief (whether this is due to placebo or not we aren’t sure). If you already use them and feel they help continue using them but if you don’t we would not recommend buying them.

Should I start/stop wearing orthotics or change my shoes?
Probably not. In our experience we haven’t seen much of a change created when making adjustments to footwear or inserts/orthotics. Every person is unique so they may work for you, but it definitely isn’t a big rock for this program to be successful.

Can I keep playing sport while doing this program?

Depending on the severity of your case, most athletes find they can maintain most if not all of their regular training and playing throughout this program

We recommend that where possible athletes reduce their training load by 10-30% for the first two weeks to allow the mobilisation and strengthening work to have its full effect.

From weeks three onwards, pre-injury playing and training loads should cause no new problems for most athletes.

If however, any of the following occurs, we recommend reducing your playing frequency volume and intensity.

– Your parents or coach spot a noticeable limp or favouring of the sore knee when running.
– Pain levels go above 5/10 during a training session or game
– Pain the morning following a training session or game is greater than a 5/10

Typically, what results should an Osgood Schlatters athlete expect with this program?

Athletes with Osgood Schlatters come in all shapes and sizes, however the most common presentation is rapidly growing girls or boys, most often between 10-16 years of age, playing a high volume of sport with great intensity.

These young athletes often present with ongoing pain levels of around seven out of ten before they start this program. Typically within the first seven days of the program their pain is reduced by on average 50%. By day 21 most athletes are at a one or zero out of ten for pain. By the end of the seven weeks the vast majority of athletes are completely pain free and do not get any Osgood pain again. 

What is your best result ever?

Our best result ever, happened in February 2017 when a 16-year-old girl came into our gym with such bad Osgood Schlatters that she was on crutches!

Natasha had suffered from episodes of Osgood for four years with the latest being the worst. Following our program, Natasha was off the crutches in 24 hours, and happily playing and training for her sport 21 days later.

Does the program work for everyone?

Yes, it always works.

In our gym in Melbourne we have never met a case of Osgood we couldn’t fix. Everyone who follows our program gets amazing, rapid results.

The same goes for the online program. We have spent a lot of time creating a program that provides all the resources, instructions and tools to replicate everything we do in our gym with our junior athletes.

It’s important to state is that this program is designed specifically for Osgood Schlatter Disease. Other diagnoses and pathologies may not respond as well to this program as Osgood does. Be sure to have your knee pain diagnosed by a medical professional before beginning this program.

What if this doesn’t work for me?

We have never seen this program fail when done in its entirety with 100% adherence. If your knees are slow to respond then you may have to repeat each week before progressing.

It may also be worthwhile seeking a second opinion as many other pathologies and chronic injuries of the knee can present at the same time as Osgood but require different rehabilitation protocols.

How important is the movement skill component of the program?

Very very important!

Tall young athletes often run like baby giraffes, they desperately need movement skill training. Unfortunately, part of the reason Osgood Schlatter Disease has become more common is that movement skill is at an all-time low as junior athletes do much less exploratory play (Climbing trees, playing tag, etc) and are almost exclusively either on screens and the couch or in structured sporting situations with less general free play than any other generation. This lack of physical trial and error means young athletes don’t learn to move as smoothly and efficiently as they should, overloading their joints and tendons, increasing the likelihood of Osgood Schlatters and other stress related injuries.

Do I have to join a gym?

Nope, provided you have land, gravity and a foam roller you are all set.

What do I do if my condition is not Osgood Schlatters?

Working online, we are not in a position to diagnose your condition. We recommend you seek a medical opinion as to the cause of your pain and confirm (with a doctor, physio or physical therapist) that it is indeed Osgood Schlatter Disease.

Other knee conditions may respond negatively to this program so a correct diagnosis is crucial. If you have been diagnosed with Osgood and the program is making your knees worse, please get in touch so we can help you trouble shoot. My contact details are below.

What do I do if my clinician doesn’t think I should do this program?

You should listen to your clinician, if having assessed you in person and investigated and read this program they still don’t think it is for you it may be best to listen. Getting a second opinion may be a good option in this circumstance.

Seven Week Osgood Training Program

Osgood training program

– Life-time access to Core Advantage’s unique training plan for beating Osgood Schlatter Disease forever

– The full, progressive seven-week program to ensure your success

– Facebook support group with access to our coaches

– Videos and easy to follow step-by-step instructions for every age-appropriate exercise and activity

– Suitable for athletes of all ages suffering from Osgood Schlatter Disease.

– Can be completed at home or with access to a gym, our program provides instructions for both.

A single payment of AU $ 90

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