Sever’s Disease is a common condition in 9-12 years olds who are active and play sports involving a lot of running and jumping. Sever’s Disease leads to pain at the back of the heel bone where the Achilles Tendon attaches to the growth plate of the heel and it is typically associated with a growth spurt. Rest, anti-inflammatories, icing and heel raises are all beneficial forms of treatment that should be used alongside a stretching regime.
Our article is dedicated to providing you with the best stretches for Sever’s Disease and the surrounding muscles that become tight as a result of Sever’s Disease.
Best Sever’s Disease Stretches
Calf Muscle Foam Rolling for Sever’s Disease
Foam rolling the calf muscle can provide pain relief while increasing blood flow to the area, allowing a stretch to have a more significant effect when carried out after foam rolling.
Sit on the floor and place the calf of the affected leg on the foam roller
Place the opposite leg on top the apply downward pressure
Lift your hips off the floor and roll up and down along the calf muscle
Duration: 60 seconds
Sever’s Disease Stretches: Gastrocnemius
The Gastrocnemius is one of two main muscles that comprise the calf muscle group. This is the power muscle of the calf, and it attaches to the Achilles Tendon.
Standing upright, place one leg straight behind you and your other in front.
Keep the heel of your hindfoot on the floor and lean against the wall.
Once you feel a pull on the back of your leg, stay in this position
Hold for 45 seconds
Repeat 3-4 times daily
Sever’s Disease Stretches: Soleus
The Soleus muscle is the second muscle of the calf muscle group, and it plays a vital role in the stability and strength of the foot and ankle.
Stand upright with the affected leg behind you.
Keep the knee straight on the leg behind with a slight bend on the knee in front.
Move forward on the front leg while keeping both heels on the floor
Stop moving forward once you feel a stretch on the back leg
Hold for 45 seconds
Repeat 3-4 times daily.
Sever’s Disease Stretches: Plantar Fascia
The Plantar Fascia sits on the underside of the foot and provides structural integrity to the arch of the foot. It plays a vital role in walking and running; if tight, it can overload the Achilles Tendon.
Standing upright, facing a wall or a step.
Place your toes up against the step so they are extended
Bend your knee while keeping your heel on the floor