Advanced Stretches
You made it to the last week, congratulations!
We have included two more advanced stretches, one for the calves, and another for your ankles. Both stretches are very beneficial but they do place more pressure on your heels so be gentle starting these and if they still cause discomfort and pain stop immediately.
Advanced Stretches
These advanced stretches are a huge part of the puzzle for not only eliminating your Severs completely but also for enhancing your overall athletic performance.
WARNING:
- Both of these stretches are more advanced and can put pressure on the heels and knees. Start very gently and if they cause any problem stop immediately.
- Hold each stretch gently for 30 seconds per leg.
- Do not do these stretches immediately prior to sport. These stretches are never to be done in the 60 minutes prior to sport. They are however perfect for after training or competition as part of a cool down or when done at the end of your workout routine.
- Keep your core engaged to avoid overarching through the lower back.
- Use something soft to protect your heel during the Rec Fem stretch.
- DO NOT stretch through joint pain.
Kneeling Rec Fem Stretch
The kneeling rec fem stretch below is our favourite calf stretch, as it locks down the rec fem from both ends so it has nowhere to hide.
Be sure to use something soft to rest your heel on and hold onto something for balance. Be gentle, the goal is a smooth even stretch. The closer your heel to the wall the more intense the stretch. Start very gently.
Knee to Wall Dorsiflexion Stretch
The heel to wall dorsiflexion stretch is a great general mobilisation drill for the ankle joint and stretch for the lower calf.
Be sure to keep your body straight (belly button facing the wall) and maintain alignment with the heel staying directly over the middle of the foot as you stretch.
Here Maddie is stretching her right leg (the front leg). Notice how she keeps her entire body and leg straight on to the wall
What To Do After Week Seven
Congratulations on completing the Core Advantage Severs Elimination Program.
As you look beyond week 7 of your rehabilitation, there are two two paths forward:
- Continue with the Week 7 program exercises to maintain your gains and gradually build strength at your own pace. Ideally complete as much of the week 7 routine 3-4 times per week (daily routine and strength workout can be combined into a single routine)
- Accelerate your return to full fitness with our Return to Sport program – an 8-week system designed to help you develop speed, power, and game-ready fitness while continuing to build your strength and mobility to keep your growing pains at bay. This program builds directly on the movement patterns you've mastered, helping you gain a competitive edge in your sport.
The choice depends on your goals. The Week 7 routine provides an excellent maintenance program and will keep your heels out of pain, but if you're ready to build on your rehabilitation progress and gain a performance advantage on your peers, the Return to Sport program offers a structured path to accelerate your path to full fitness and strength.
Get started with the Return to Sport program today →
The other thing to keep in mind now that you are feeling pain free and moving better is not to go overboard on your return to full sport participation.
We recommend athletes perform a smooth ramp up in their sporting volumes and intensity, aiming to gradually return to full sport over a period of 4-6 weeks. Many athletes can see a relapse of their heel pain by rapidly increasing their training loads and intensities, be sure to check out week 2 & 5 for tips to manage this.