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Ankle Exercises

Sever’s Disease Stretches

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Posted 2 years ago


Last updated: 08/01/2023


by James McCormack

James McCormack
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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
  • Sets: 3

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
  • Bring your knee as close to the step as possible
  • Hold for 45 seconds
  • Repeat 3-4 times daily

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

Related Article: Achilles Tendonitis: Symptoms and Treatment

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