Stretches for Severs Disease

In this guide, we'll explore some of the most effective stretches for Severs Disease, providing you with valuable information to help your child relieve their pain, recover quickly and return to sport safely. We'll cover the best stretching exercises, foam rolling techniques, and important do’s and don’ts to keep in mind during the recovery process.

Introduction

If your child is experiencing heel pain, particularly during or after physical activities, they may be dealing with Sever’s disease, a condition that causes heel/ankle pain in growing children and teenagers. This common condition affects active children and young teenagers, often during growth spurts.

While Severs disease can be frustrating, the good news is that with the right combination of exercises — including proper stretching techniques — your child can find relief and return to their favourite sports and activities in no time.

Disclaimer: Stretching alone will not cure Severs Disease

Before we dive into specific stretches for Severs, it's crucial to understand that stretching is just one component of how you will go about beating your Severs heel pain. As part of a comprehensive Severs disease treatment plan, stretching can be highly beneficial, but it should be combined with other strategies, exercises and treatment techniques for optimal results:

1. Progressive and age-appropriate strength training
2. Running technique improvement
3. Proper footwear and orthotics
4. Activity load management
5. Rest and recovery periods

Our 7-week Severs Treatment Program incorporates all these elements to provide a holistic approach to recovery. You can check that out at the link, but for now, let's focus on the stretching aspect of treatment.

Why stretching works when treating Severs Disease

Sever's disease occurs when the growth plate in the heel becomes inflamed due to the rapid growth of bones outpacing the growth of muscles and tendons. This leads to increased tension on the Achilles tendon and its attachment point on the heel.

Stretching works to alleviate Sever's disease symptoms in several ways:

1. Increasing flexibility: Stretching helps to lengthen the calf muscles and Achilles tendon, reducing the pull on the heel bone's growth plate.
2. Improving blood flow: Gentle stretching increases circulation to the affected area, promoting healing and reducing inflammation.
3. Reducing muscle tension: Regular stretching can help relax tight muscles in the calf and foot, decreasing overall stress on the heel.
4. Enhancing range of motion: Stretching improves the ankle and foot's range of motion, allowing for better biomechanics during physical activities.
5. Pain relief: Proper stretching techniques can help alleviate pain by reducing pressure on the inflamed growth plate.

However, it's crucial to remember that stretching is just one part of a comprehensive treatment plan. It should be combined with other strategies for optimal results. In fact, we actually don’t recommend stretching for children suffering from Severs, until they have first started foam rolling and doing some basic isometric strength work.

Foam Rolling for Severs Disease Relief

One of the challenges with stretching for acute Sever's disease is that traditional stretches can actually pull on the already sore and inflamed attachment point of the Achilles tendon. As a result, doing too much stretching, or stretching too intensely can actually exacerbate your pain making your Severs worse and not better!

This is where foam rolling comes in as an excellent alternative to start your flexibility work. Foam rolling, also known as self-myofascial release, allows you massage out the tight muscles through gentle pressure without directly pulling on the painful area as with stretches.

How to Foam Roll for Severs Disease

1. Sit on the floor with your legs extended
2. Place a foam roller under your calf muscles
3. Gently roll up and down, pausing on any tight spots
4. Spend 1-2 minutes on each leg
5. For deeper release, cross one leg over the other to increase pressure

Pro tip: Use a softer foam roller for beginners and avoid rollers with extra spikes and points on them, these cause extra pain for no added benefit!

Best Stretches for Severs Disease

After foam rolling, you can progress to targeted stretches. It's important to note that in our 7-week Severs Treatment Program, we typically introduce these stretches in weeks 2-3, after the initial pain management phase. These stretches can be quite advanced, so they should be approached with caution and performed gently.

Remember, the goal is to create flexibility without aggravating the painful area. Start slowly and increase the intensity and duration of stretches gradually as your child's comfort level improves. Always listen to your child's feedback and stop if they experience any increase in pain.

1. Standing Straight Leg Calf Stretch

• Stand facing a wall, about arm's length away
• Step one foot back, keeping it straight
• Lean forward, bending the front knee while keeping the back heel on the ground
• Hold for 15-30 seconds, then switch legs
• Repeat 3 times on each leg

2. Knee to Wall Stretch for Soleus Muscle

• Stand facing a wall, with one foot about a foot behind the other
• Bend both knees slightly, keeping your back heel on the ground
• Lean forward until you feel a stretch in the lower part of your back calf
• Hold for 15-30 seconds, then switch legs
• Repeat 3 times on each leg

Stretching Dos and Don'ts for Severs Disease

When it comes to stretching for Sever's disease, there are important guidelines to follow to ensure safety and effectiveness. Proper technique can make a significant difference in your child's recovery, while improper stretching could potentially worsen the condition.

Here's a comprehensive list of dos and don'ts to keep in mind:

Severs Stretching Dos:

1. Stretch gently and slowly
2. Hold each stretch for 15-30 seconds
3. Repeat stretches 2-3 times daily
4. Warm up before stretching
5. Listen to your body and stop if pain increases

Severs Stretching Don'ts:

1. Don't overstretch or push through pain
2. Avoid bouncing or jerking movements
3. Don't stretch cold muscles
4. Don't ignore persistent pain or discomfort
5. Don't rely solely on stretching for treatment

How to Incorporate Stretching into Your Child's Severs Routine

Consistency is key when it comes to stretching for Severs disease. Here are some tips to help your child maintain a regular stretching routine:

1. Set a schedule: Aim for 2-3 stretching sessions per day
2. Make it fun: Turn stretches into games or challenges
3. Use visual aids: Demonstrate stretches or use pictures for guidance
4. Keep sessions short: 5-10 minutes per session is often enough
5. Encourage accountability: Use a stretching log or chart to track progress

Seek Medical Help

While stretching and at-home treatments are often effective for Sever's disease, it's important to first have an actual diagnosis from a sports doctor, osteopath, phycial therapist (physiotherapist), paediatrician, or podiatrist

Monitor your child's progress closely and be aware of any changes in their condition. Consult a healthcare professional if your child experiences persistent or worsening pain, develops new symptoms (such as numbness or tingling), shows visible changes in the heel or foot (like swelling or redness), or if the pain significantly impacts their daily activities.

Remember, early intervention can lead to faster recovery and prevent potential complications, so don't hesitate to reach out to a sports doctor, osteopath, phycial therapist (physiotherapist), paediatrician, or podiatrist if you have concerns about your child's Sever's Disease symptoms or recovery progress.

See more: Physical therapy for Sever’s Disease

The Core Advantage Approach to Severs Disease

At Core Advantage, we've developed a comprehensive 7-week Severs Pain Elimination Program that goes beyond just stretching. Our approach includes:

1. Targeted stretching and flexibility work
2. Progressive strength training
3. Movement retraining to improve biomechanics
4. Education on proper footwear and activity modification
5. Personalized guidance and support throughout the recovery process

Our program has helped countless young athletes overcome Severs disease and return to their sports stronger than ever.

You can get access to the at-home Severs program delivered through this website at this link

Empowering Your Child's Recovery From Sever’s

Stretching is a powerful tool in managing and overcoming Severs disease when done correctly and as part of a comprehensive treatment plan. By incorporating the stretches and techniques outlined in this guide, you can help your child find relief from heel pain and get back to the activities they love.

Remember, every child's recovery journey is unique. If you're looking for a structured, proven approach to eliminating Severs disease pain, consider our 7-week Severs Pain Elimination Program. With detailed instructions, video demonstrations, and ongoing support, we'll guide you and your child through the recovery process step by step.

Don't let Severs disease sideline your young athlete. Take action today and help them get back in the game, pain-free!

Learn More About Our Severs Heel Pain Treatment Program here

FAQs: Stretching for Severs Disease

Q1: Should you stretch with Severs disease?

A: While gentle stretching can be beneficial for Severs disease when done correctly, it's not recommended as the first line of treatment. We suggest starting with foam rolling and basic isometric strength work before progressing to stretches. Always approach stretching cautiously and as part of a comprehensive treatment plan.

Q2: How do you stretch Severs disease for kids?

A: For kids with Severs disease, start with foam rolling to release tight muscles without pulling on the painful area. When ready to progress to stretches, focus on gentle calf and Achilles tendon stretches like the standing straight leg calf stretch and the knee to wall stretch. Make stretching fun by turning it into a game, use visual aids, and keep sessions short (5-10 minutes). Always supervise and ensure they don't overstretch.

Q3: What are the best stretches for Severs disease?

A: The best approach for Severs disease starts with foam rolling the calf muscles. When progressing to stretches, effective ones include the standing straight leg calf stretch and the knee to wall stretch for the soleus muscle. Remember to start gently and increase intensity gradually.

Q4: How often should I stretch for Severs disease?

A: Once you've progressed to the stretching phase, aim to stretch 2-3 times daily, holding each stretch for 15-30 seconds and repeating 3 times. Consistency is key, but never push through pain. Always start with foam rolling before stretching.

Q5: Can stretching alone cure Severs disease?

A: Stretching alone cannot cure Severs disease. It's most effective when combined with other strategies like foam rolling, progressive strength training, proper footwear, and activity management. Our 7-week Severs Pain Elimination Program provides a comprehensive approach for optimal results, incorporating all these elements.

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