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.
The daily routine is still to be done every day:
The workout needs to be done three times per week, with at least 48 hours rest between each one:
Remember to keep logging your pain levels before and after the days program.
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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:
The choice depends on your goals. If you're satisfied with your current progress, the Week 7 routine provides an excellent maintenance program. But if you're ready to build on your rehabilitation progress and gain a performance advantage on your peers, the Return to Sport program offers a structured path to accelerate your path to full fitness and strength.
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.
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.
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.
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:
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.
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.
Congratulations on completing the Core Advantage Severs Elimination Program.
As you look beyond week 7 of your rehabilitation, there are two two paths forward:
The choice depends on your goals. If you're satisfied with your current progress, the Week 7 routine provides an excellent maintenance program. But if you're ready to build on your rehabilitation progress and gain a performance advantage on your peers, the Return to Sport program offers a structured path to accelerate your path to full fitness and strength.
Get started with the Return to Sport program today →
The other thing to keep in mind now that you are feeling pain free and moving better is not to go overboard on your return to full sport participation.
We recommend athletes perform a smooth ramp up in their sporting volumes and intensity, aiming to gradually return to full sport over a period of 4-6 weeks. Many athletes can see a relapse of their heel pain by rapidly increasing their training loads and intensities, be sure to check out week 2 & 5 for tips to manage this.
We have never seen this program fail when completed with 100% adherence. If you get to the end of the program and still have not had any decrease in your pain levels, please refer to the knowledge base for help with more specific problems and troubleshooting. If you wanted to get in touch directly please reach out via the Facebook Support Group.
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It would mean a lot if you could let us know your thoughts on the program by providing us with a 5-star review. They go a long way in helping other parents and young athletes struggling with Osgood to be confident in starting the Core Advantage program and rapidly getting out of pain.