How it works
Your daily flow.
Every day: knee checks and the Daily Routine. Some days: a Workout, fitted around sport. Sport is logged separately, so your athlete always knows what today involves — and what it doesn't.
- 01
Daily Routine
Every day, all eight weeks — the recovery and mobility work Ethan did, changing with each stage and easing back to foam rolling in Week 8. One exercise at a time, each with Ethan's video, the reps or hold time, and the equipment needed.
● Unlocks with the program - 02
Workouts
Weeks 3–7 only, up to three a week — not every day. Strength and loading work that progresses week by week, adding dynamic movement in Weeks 6–7. There are no structured Workouts in Weeks 1–2 or Week 8. Every set is tracked separately, so an exercise is only complete when every set is.
● Unlocks with the program - 03
Pain monitoring
A 0–10 knee check at breakfast — Ethan's habit, to see how the knee recovered overnight — then before the routine, using Ethan's pain-rating movement, and a final check straight after the routine (and the Workout, on Workout days) — not at bedtime. Sport sessions get their own before and after scores in the sport tracker. 0–3 is the Green Zone. 4–10 is the Red Zone: no Workout that day, and tell a parent or supervising adult. The Daily Routine can still be done gently — stop any exercise that makes the knee worse. Training or a game planned? Don't decide on your own — talk to a parent first, and follow your health professional's advice if they've given you any.
How's your knee?
0123456789100–3 Green Zone4–10 Red Zone · no Workout, tell an adult
- 04
Sport tracking
Log basketball, cricket, football, rugby, running and more: light training, full training or a game, with duration, effort and pain before and after.
- 05
Recovery days
Up to three Workouts a week, on the days that fit around your training and games. Not on a full training or game day, and only when 48 hours have passed since the last Workout, full training session or game. Light training is fine and doesn't start the 48 hours. Skipped Workouts never need making up.
- 06
Progress dashboard
Current week and stage, pain history, routines, Workouts, sport sessions and recovery days.
The program is based on Ethan's own experience and the physiotherapy guidance he received. It hasn't been independently reviewed — please check with your own health professional before starting. A Green Zone score or a recovery timer is never medical clearance to exercise. Health information
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
- ✓Morning knee check1/10 · Green Zone
- ✓Check your knee2/10 · Green Zone
- ✓Daily routine12 / 12 exercises
- ✓Sport / trainingNo sport today
- 5Workout — if scheduledWorkout available today
- 6Final knee checkAfter your routine (and Workout)
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
You're in the Green Zone
02 · Pain check
Green Zone. Red Zone.
A 0–10 check at breakfast, then before and after the routine. Red means no Workout that day — and tell an adult.
Today's Workout
Shallow Squats
3 sets
Set 2 of 3
Exercise 3 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.
Questions,
answered.
How long does the program take?
Eight weeks, in seven stages: Settle (Weeks 1–2), Move (Week 3), Strengthen (Week 4), Train (Week 5), Build & Load (Week 6), Full Games (Week 7) and Stay in the Game (Week 8). A Daily Routine takes place every day, structured Workouts run from Week 3 to Week 7, and Week 8 is maintenance: foam rolling, knee checks and sport tracking.
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.
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.
Why are some days recovery days?
Up to three Workouts a week, on whichever days fit around your sport — with 48 hours after a full session (a Workout, full training session or game). Not on a full training or game day. Light training — a short, easy session like shooting, skills or batting practice — is fine on a Workout day and doesn't start the 48 hours. School PE depends on what they did: easy PE counts as light, while hard PE with lots of running, jumping or competitive games counts as a full session. If you're not sure, ask your athlete what they did and make a call together. Skipped Workouts never need to be made up, and recovery days are never counted as missed.
Did Ethan invent these exercises?
The exercises in I Beat Osgood are established movements commonly used in strength, mobility and sports rehabilitation. Ethan learned about these exercises through educational resources and guidance from his physiotherapist.
What makes I Beat Osgood different is how these exercises came together in Ethan's eight-week journey, alongside his own demonstration videos, daily routines, pain tracking and return-to-sport experience.
I Beat Osgood shares Ethan's personal experience and the approach he followed. It does not claim to have invented new exercises or developed a new medical treatment.
Did a physio guide Ethan?
Ethan's recovery involved guidance from his physiotherapist and close monitoring by his parents. The Green Zone (0–3/10) is consistent with the written advice he received. That advice was about Ethan's individual situation. The physiotherapist didn't design or approve the I Beat Osgood program, and Ethan's advice isn't clearance for another athlete — please get your own professional guidance.
Start your journey
One program.
One price.
Back to sport.
Pay once. Keep access. No subscription, no upsells to unlock the next stage.
Not right for your athlete? Get your money back within 60 days — no reason needed.
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