Osgood Schlatters, Injury Rehabilitation
Strength Training for Osgood Schlatters
Weight training stunts growth?
Never has a myth been more harmful to your chances of beating Osgood Schlatters!
Lifting weights won’t stunt the growth of children and teenagers – when programming in an age appropriate way.
It’s actually a myth born out of some old research that looked at explosive Olympic Weightlifting in adolescents. While that study did show young weightlifters created damage to their growth plates, this is only one form of weight training, and it is not the style of weight training used in The Secret to Curing Osgood Schlatters.
When used correctly and scaled for intensity and complexity, performing strength training movements can have the exact opposite effect than seen in the weight lifting study.
Smart, progressive weight training helps builds muscular strength to absorb forces and loads seen during sports and protect the growth plates.
We talk more about this in our Podcast, Episode 54.
It’s in the Maths
One of the most common arguments we hear against starting resistance training in children and adolescents is that the intensity of the lifting is too great and their young developing bodies will not be able to tolerate the stress. The way we use strength training with our juniors (3,000+ athletes in the past 20 years) this is simply not the case.
When athletes sprint, cut, jump and land, the body can experience forces of up to 8x bodyweight in forces through the joints and muscles of the lower body.
For an average 12-16 year old this can be as much as 300-600kg in forces passing through the knees while playing sport.
Even the most aggresive of strength training programs would not have a child that young lifting anywhere near that much weight.
The key to great strength training for juniors is to scale the intensity.
Throughout The Secret to Curing Osgood Schlatters we utilise primarily bodyweight movements and targeted exercises with no more than 5kg of external load to develop strength in the lower body, core and specifically around the muscles that support and stabilise the knee.
Now is the perfect time to start…
If you are currently experiencing Osgood pain, now is the perfect time to start your strength training.
Yes. Even if you are still in pain.
When done correctly, certain strength training exercises can actually help relieve your knee pain while also building strength and endurance in the muscles. These exercises form the foundations of our seven week Osgood training program.
While you are taking some relative rest from sporting loads, use that spare time to start performing regular strength exercises to build the muscles and tendons of the lower body, helping relieve your pain and preparing you to return to full activity levels.
…But get professional help
In order to make your strength training as effective as possible, you will need guidance on which exercises to do, how to perform them correctly and how many reps to do each week.
This is why we have built the Secret to Curing Osgood Schlatters. A seven week training program that takes you every step of the way to beating your Osgood Schlatters pain now and forever. Complete with a Facebook support group, detailed video instructions on how to perform the exercises and a step by step plan to get you back stronger and fitter than ever.
More from the Osgood Blog
Advice and experience to help manage your Osgood.
Seven Week Osgood Training Program