Severs Week 7 - Forever program

This week's activities

For week seven we will be introducing the final piece of the program, two advanced stretches plus a final change up to your program, making it a program you can continue to follow to keep your Severs at bay forever. The final change to your training schedule will also now move your calf isometrics into the workout routine, shortening your daily routine.

Severs quick links:

Just like last week with the movement skill, start all these new exercises very gently and be sure to read the instructions below carefully.

The daily routine is still to be done every day. It now contains:

Foam rolling, 10 rolls each position

The Crouching Three stretches, 30 seconds per position each leg

Glute activation routine, five reps each leg for each variation

The workout is to be done three times per week, with at least 48 hours rest between each workout. It contains:

*Note the change to workout sequence*

Glute bridges, three sets. See workbook for reps

Bodyweight squats, three sets. See workbook for reps

Stride Outs, three sets. See workbook for distances

High Hip Skips, three sets. See workbook for distances

Postage stamp jumps. See workbook for sets and reps

Standing or bent leg calf raises, three sets. See workbook for reps (these will alternate each workout)

Standing or bent leg calf isometrics, three sets of 45 seconds each leg (these will alternate each workout)

Advanced Stretches: Quad stretch and calf/ankle stretch. 30 seconds each.

Continue to monitor and be aware of your training load, just because you have beaten your pain levels now doesn't mean they won't come back if you get a little slack, keep up your training and you will be able to maintain a pain free sporting career.

Also, we would appreciate it if you left a program review on our website, you can do that by pressing the link below. These reviews go a long way to helping us continue our mission helping athletes around the world treat their Osgood Schlatters and Severs Disease.

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.

To minimise the risk of a return of your heel pain we recommend you continue doing the week seven daily routine every day, and complete the week seven workout at least twice (ideally three times) a week and continue doing the daily routine as often as possible. Not only will this reduce the chances of a Severs recurrence but it will also keep you strong and make you a better overall athlete.

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 sport.

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.

We have never seen this program fail when completed with 100% adherence. If you get to the end of the program and still have not had any decrease in your pain levels, please refer to the knowledge base for help with more specific problems and troubleshooting. If you wanted to get in touch directly please reach out via the Facebook Support Group.

Well done on completing the program

Be sure to continue with the week seven exercises as much as you can to keep your Severs at bay and don't go doing any crazy changes to your training and playing volumes, be sure to remember the heat map rules from week two and five!

Severs quick links: