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
After completing week 7 you should be pain-free, playing sport and feeling great, congratulations!
However, you aren't finished yet, once someone has had Sever's once, they are at a increased risk of having it relapse again in the future. To prevent this, it's important than you maintain at least some of your training from the past 7-weeks to keep your knees healthy and your legs fit and strong. For this there are a few options listed below.
1. Complete the Return To Performance program
One of the hidden costs that comes with Osgood and Severs is that no matter how well you complete the rehabilitation, there is almost always at least some time on the sidelines, missed training and missed playing time.
For junior athletes, when the rate of development is so fast, just a few short weeks of reduced or missed training can put you behind your peers athletically, and it can take months to catch up for that lost time.
The goal of the Return to Sport Program is to help you make up for lost time.
Getting you back to sport and in better shape than ever. The program is suitable for athletes of all sports as a way to accelerate your development and make up for lost time getting you in even better shape than before your injury.
The Return To Performance program builds on your foundation by:
- Accelerating strength and fitness development you missed during recovery
- Enhancing movement patterns that make you more efficient and explosive
- Incorporating sport-specific skills that translate directly to performance
- Build speed, power, jumping and change of direction for better performance on the court or field
Athletes consistently report not just returning to their previous level, but exceeding it. Many discover movement limitations they never knew they had, unlocking new levels of speed, power, and agility that wouldn't have happened without this focused approach.
The program is flexible, allowing you to choose-your-own-adventure. You can follow the structured 7-week plan as laid out on the website or use it as a library of great training drills, exercises, and workouts to customize and improve your training. Either way, you'll gain resources to run faster, jump higher, and build resilience against future injuries.
As you are already a Core Advantage online member, you get a discount on all secondary programs. Use code PERFORMANCE for 30% off when you purchase the program. The program comes with lifetime access. Return to Performance Program →
2. Continue with the complete week 7 training
Maintain BOTH the daily routine AND the 3× weekly workouts in full. Remember that each component serves a distinct purpose in your ongoing management—skipping any element compromises your results. Most people report they continue with the foam rolling (which is great) but all the other elements are just as important!
3. Continue with a modified week 7 plan
Perform 1-2 workouts weekly, plus the daily routine 3-5 times weekly. While many athletes report maintaining their foam rolling habits, don't neglect the isometric exercises, squat progressions, and other key elements that maintain your achilles and calf resilience.
4. Do nothing
The riskiest option! And one we strongly do recommend you don't follow.
Defeating Sever's is only half the battle. Staying pain-free and active requires ongoing investment in your body. Even elite athletes perform maintenance routines—your achilles, heels and calves deserve the same respect. Choose one of the options above to protect your hard-earned progress.