Ethan's real journey from knee pain back to basketball and cricket
I Beat
Osgood.
Don't let knee pain keep you on the sidelines.
Follow Ethan's eight-week journey, including the exercises he performed, how he adapted his routine, and how his family monitored knee pain and sporting activity along the way.
A$99 one-time · No subscription · 60-day money-back guarantee
- ✦Ethan's original videos
- ✦Eight-week program
- ✦Pain tracking
- ✦Sport tracking
Ethan's journey
From the sidelines
back to sport.
- Weeks 1–201
Settle
- Week 302
Move
- Week 403
Strengthen
- Week 504
Train
- Week 605
Build & Load
- Week 706
Return to Sport
- Week 807
Stay in the Game
By Week 7,
I was back doing
what I loved.
Basketball. Cricket. Competing again.
— Ethan
That was Ethan's individual experience. Every athlete and every knee is different.
Div 1 school basketball · Div 1 rep cricket · Junior basketball coach
Meet Ethan
Basketball player, young coach and the inspiration behind I Beat Osgood.
I'm Ethan.
From playing Division 1 school basketball to coaching a junior team, I've always loved sport — and helping younger players enjoy it too.
After going through Osgood-Schlatter myself, I wanted to share my journey: the exercises I did, how I tracked my knee and the progress I made along the way.
Ethan isn't a doctor or physio. He's an athlete who's been through it — and he demonstrates every exercise.
Ethan's pain, as he recorded it
Progress isn't always a straight line.
Ethan's pain went up and down for his first few weeks — including a 4/10 day in Week 2.
He kept building gradually: testing his running in Week 3, and playing his first cricket match back in Week 4 — batting and fielding, not bowling yet.
By Week 7, he was playing full basketball and cricket games again.
He's still growing, so he hasn't stopped looking after his knee — he foam rolls on every day he trains or plays.
Week 2 · Settle
Modified basketball training, shooting and batting practice — still no full games.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
These are Ethan's personal pain records from his eight-week journey in 2025. They show his individual experience and are not a prediction of how another athlete will progress.
The I Beat Osgood Program
Eight weeks.
Seven stages.
Settle → Move → Strengthen → Train → Build & Load → Return to Sport → Stay in the Game
- 01
Weeks 1–2
Settle
Ease back on sport, learn the daily routine and start tracking your knee.
- Daily routine
- Recovery work
- Pain tracking
- 02
Week 3
Move
Build out the routine, start structured Workouts and ease back into light training.
- Mobility
- First Workouts
- Light training
- 03
Week 4
Strengthen
Build strength while light training continues.
- Strength
- Light training
- Recovery days
- 04
Week 5
Train
Step up the Workouts while sports training continues.
- Strength
- Sports training
- Recovery days
- 05
Week 6
Build & Load
Add dynamic movement and build sporting load.
- Power & landing
- Strength
- Building load
- 06
Week 7
Return to Sport
Ethan's return to games. For every other athlete, that decision is individual.
- Power & landing
- Strength
- Return to sport
- 07
Week 8
Stay in the Game
Maintenance: daily foam rolling, knee checks and sport tracking. Week 8 is about continuing to monitor your knee and sporting activity, not proving that you're fully recovered.
- Maintenance
- Pain tracking
- Sport tracking
Every day in the program
- 1Check your knee at breakfast
- 2Check again before your routine
- 3Stay in your Green Zone
- 4Complete your Daily Routine
- 5Check today's sport & Workout
- 6Activity or recovery day
- 7Check your knee again
- 8Track your progress
Eight weeks was Ethan's timeline. Not a promise.
Ethan played his first full basketball and cricket games in Week 7. Every athlete's recovery is different, and reaching Week 7 doesn't clear anyone to play — return-to-sport decisions need individual assessment and professional guidance.
The athlete dashboard
Built for
young athletes.
Open it, check your knee, follow Ethan through today's routine and tick off every set. Built like the sports apps young athletes already use.
Good afternoon
Ethan
Week 4 · Day 3 · Stage 3
Strengthen
Your day
- ✓Check your knee2/10 · Green Zone
- ✓Daily routine12 / 12 exercises
- ✓Sport / trainingNo sport today
- 4WorkoutScheduled today
- 5Final knee checkAfter today's activity
01 · Your day
Always know what's next
Current week, stage and today's plan — knee check, routine, sport, Workout.
Before your routine
Check your knee
Do Ethan's quick knee-check movement, then rate how it feels.
2
Green Zone
Stay in your Green Zone
02 · Pain check
Green Zone. Red Zone.
A 0–10 check before and after. Red means no Workout that day — and tell an adult.
Today's Workout
Shallow Squats
3 sets
Set 2 of 3
Exercise 2 of 4
03 · Workouts
Every set counts
One exercise at a time, with each set tracked separately.
Example screens. The app records pain and activity but never makes medical decisions — a Green Zone score isn't clearance to exercise.
Daily Routine
Ethan demonstrates
Foam
rolling.
Foam rolling was a core part of Ethan's daily routine from the very first week, while he kept his sport light. Every position is demonstrated in the program.
Foam rolling is one part of the routine. It isn't a cure for Osgood-Schlatter.
For parents
They want to keep playing.
You want to know they're doing the right things.
There's plenty of Osgood information online. What's hard is turning it into something a 12-year-old will actually stick with — in the right order, week after week, while still playing sport. I Beat Osgood puts Ethan's eight-week approach in one structured place and helps them stay on track without you standing over them. It works best alongside advice from a health professional who knows your child.
01
Ethan's video demonstrations
Every exercise shown by Ethan, so you're not guessing whether it's being done right.
02
A clear eight-week structure
Seven stages in order, so your athlete always knows what today looks like.
03
Green Zone / Red Zone
A 0–10 knee check at breakfast, then before and after the routine. 4 or more means no Workout that day — and tell an adult.
04
Sport & recovery tracking
See how much training is happening, and why some days are recovery days.
05
Fits around their sport
Workouts are planned around training and games, and light training days still count.
06
Professional oversight
The program supports — never replaces — advice from your GP, physio or sports doctor.
What you get
Everything they need.
In one place.
Not a playlist. A complete digital program your athlete opens on their phone — plus a printable booklet with every exercise and a weekly tracker, if your family prefers paper.
The eight-week I Beat Osgood program
Seven stages across eight weeks. Your athlete always knows the current week, stage and today's plan.
Ethan's original exercise videos
Every exercise filmed with Ethan — short, clear and easy to follow on a phone.
Guided Daily Routines
Foam rolling, stretching, face-down glute lifts and knee work — one exercise at a time.
Structured Workouts
From Week 3: strength and loading exercises, with every set tracked.
Pain tracking
A 0–10 knee check at breakfast, then before and after the routine, with a clear Green Zone and Red Zone.
Sport tracking
Log basketball, cricket and more — activity type, duration, effort and pain before and after.
Recovery scheduling
Workouts are skipped on full training or game days and spaced 48 hours apart. Recovery days are never “missed”.
Progress dashboard
Pain history, routines, Workouts, sport sessions and stage progress in one place.
Parent information
Clear guidance for parents on supervising, and on when to seek professional advice.
Printable guide & tracker
Prefer a booklet? Every exercise plus a weekly tracker, to print yourself or save as a PDF.
Ethan's story
His real eight-week journey — including the days that didn't go to plan.
Ongoing digital access
Pay once and keep access. Revisit any stage, any time.
Equipment
Simple equipment.
No expensive gym required.
The same simple kit Ethan uses. Equipment is not included in the A$99 digital program price.
- Week 1
01
Foam Roller
Daily foam-rolling routine
Celsius roller at Rebel ↗ - Week 1
02
Yoga / Exercise Mat
Glute bridges, face-down glute lifts, floor stretches and foam rolling
- When adding weight
03
Adjustable Ankle Weights
Seated Quad Holds, once weight is introduced
Similar adjustable ankle weights on Amazon ↗ - From Week 3
04
Balance Pad
Stretching (from Week 3)
Celsius balance pad at Rebel ↗ - Recommended
05
Patella Knee Strap
Highly recommended — it's what Ethan uses
McDavid strap at Rebel ↗
Why a program?
You're not buying one exercise.
There are useful Osgood videos online. What's missing is everything around them: what to do first, what comes next, how sport fits in, when to rest and whether it's actually happening. That's what I Beat Osgood organises.
You're buying
- 01Structure
- 02Progression
- 03Guidance
- 04Tracking
- 05Original video demonstrations
- 06Sport load management
- 07A complete digital experience
- 08A program they can actually follow
For parents · In plain English
What is
Osgood-Schlatter?
Osgood-Schlatter is a common cause of knee pain in active, growing kids — especially athletes who run, jump and change direction a lot. It affects the spot just below the kneecap, where the tendon from the kneecap attaches to the top of the shin bone.
It tends to show up during growth spurts, which is why so many 10–15-year-old athletes deal with it.
Potential signs can include
- Pain or tenderness around the area just below the kneecap
- A noticeable bump below the knee
- Discomfort with running, jumping, kneeling or squatting
- Symptoms that become more noticeable around sport
A website can't diagnose knee pain. Have a GP, physio or sports doctor confirm the diagnosis before starting the program.
Learn about Osgood
Ethan's kneeEthan's Osgood bump
Start your journey
One program.
One price.
Back to sport.
Pay once. Keep access. No subscription, no upsells to unlock the next stage.
No program can promise a cure or a set recovery time — and we don't.
I Beat Osgood
Complete athlete program
A$99
One-time payment · No subscription
- ✓Ethan's original exercise videos
- ✓Eight-week program
- ✓Guided Daily Routines
- ✓Structured Workouts
- ✓Printable A4 guide & weekly tracker
- ✓Pain tracking
- ✓Sport tracking
- ✓Recovery scheduling
- ✓Progress dashboard
- ✓Parent information
- ✓Ongoing digital access
60-day money-back guarantee
Not happy? Get your money back within 60 days, less Stripe's card processing fee. Details
Equipment is purchased separately · Designed for athletes aged ~10–15
Questions,
answered.
Does my child need a diagnosis?
Yes. I Beat Osgood is designed for young athletes who have been diagnosed with Osgood-Schlatter, and it can't diagnose knee pain. Before starting, have a GP, physiotherapist or sports doctor confirm the diagnosis and advise whether the activities are suitable for your child. If symptoms are significant, unusual or getting worse, see them again before continuing.
Will my child be back playing games in eight weeks?
We can't promise that, and we won't. Ethan played a modified cricket match in Week 4 and his first full basketball and cricket games in Week 7 of his own journey, but that was Ethan's experience. Every athlete's recovery is different. Reaching Week 7 doesn't clear an athlete to play games — return-to-sport decisions need individual assessment and appropriate professional guidance.
Does my child have to stop playing sport?
Ethan didn't stop all activity. In Weeks 1–2 he kept his sport light and modified — dribbling, shooting and batting practice, no full games — and built up gradually from there. The program tracks sport alongside the routine, and separate Workouts are skipped on full training or game days. Every athlete is different, so talk to a health professional about what's right for your child.
What are the Green Zone and Red Zone?
Before and after each day, the athlete rates their knee from 0–10. 0–3 is the Green Zone. 4–10 is the Red Zone: skip that day's Workout and tell a parent or supervising adult. The Daily Routine can still be done gently, stopping any exercise that makes the knee worse — that's what Ethan did on his harder days. This reflects Ethan's pain-monitoring approach. A Green Zone score is not medical clearance to exercise or progress.
Is there a money-back guarantee?
Yes. If it isn't right for you, email us within 60 days of buying and we'll refund the A$99, less Stripe's card processing fee (about A$2 for Australian cards, up to about A$4 for international cards). No reason needed. Access to the program ends once the refund is processed. This is on top of your rights under the Australian Consumer Law.
Is this medical treatment?
No. I Beat Osgood shares Ethan's experience with general exercise information. It doesn't diagnose, cure or treat Osgood-Schlatter, and it isn't a substitute for advice from a health professional.
Get back to doing what you love.