Posted 02.01.2022

Sever’s Disease is a common injury seen in adolescent athletes. Sever’s Disease typically occurs when the achilles tendon pulls on the growth plate in the heel of an athlete. Pain is usually localized to the area with reports of associated tightness in the back of the calf muscle.

3 Rehab Exercises for Sever's Disease

1. Downward Dog Rock:

Start in a high plank position. 

Push your hips up towards the sky.

Push your weight back until you feel a stretch in the back of your legs. 

Hold, then repeat from the starting position.

2. Band Ankle Mobilization

Place a band in the front of the ankle joint.

The goal is to utilize the band to anchor down the foot while your shin travels forward.

The band should not restrict the shin from moving.Bend at the knee while pointing your knee cap towards your pinky toe. 

Keep your heel on the ground.

3. Foam Roll Gastroc/Soleus

Use a foam roller to massage tight areas of your calf. 

When you feel a tight area or a “knot”, hold pressure on the area and move your foot back and forth.

Then, move your calf over the foam roller until you find another tight area, repeat.