Frequently asked questions

Here are quick answers to many of the most common question about the program.

How effective is this program?

Incredibly. We rarely meet a case of Severs Disease that isn’t drastically improved or eliminated within 7 weeks of starting this program.

Most commonly athletes will see a 50% or greater reduction in their pain levels in the first 2-4 weeks with a steady drop to zero pain by the end of the seven weeks.

It’s important to state that this program is designed specifically for Severs. Other diagnoses and pathologies may not respond well, so be sure to have your heel pain diagnosed by a medical professional before beginning this program.

Can I use this program alongside the Osgood program?

Definitely, it is 100% safe, and actually beneficial!

It is quite common for children to simultaneously suffer from growing pain in their knees and heels, or to go through periods of injury suffering from one diagnosis at a time. If this sounds like you, or you are interested in also building strong knees with our Osgood program, you can do so safely.

This program is deliberately very similar in its structure and progression plan, with key adjustments and modifications to manage and strengthen the key areas specific to Severs and heel pain.

Is this program safe for children?

Yes. Ages 8-13 is the peak range for Severs so we have built the program specifically to suit children and teenagers at all stages of their development.

How much does the program cost?

The entire program can purchased for a single upfront payment. There is no ongoing membership fees and you retain lifetime access to the program after the seven weeks are completed.

We have aimed to keep the price of the program no more than a single consultation with a physical therapist or physiotherapist in most countries!

What is the typical result?

Athletes with Severs disease come in all shapes and sizes, however the most common presentation is rapidly growing girls or boys, between 10-16 years of age, playing a high volume of sport with great intensity.

These young athletes often present with pain levels of around seven out of ten when they start this program. Within the first two weeks their pain is reduced by 50%.

By day 21 most athletes are at a one or zero out of ten.

By the end of the seven weeks the vast majority of athletes do not get any Heel pain again.

Can I keep playing sport?

As long as your case isn’t extreme you should be fine to keep playing and training, however it often helps to cut back by around 10% or even take 72 hours of rest from running and jumping at the start of the program to let the heels calm down enough that you can actually start strengthening the quadriceps. We provide guidelines throughout the program as to how to best manage your sporting load before, during and after completing the program.

What about skiing or cycling?

As with sport it often helps to cut back these activities by 10% or more at the start of the program to let the knee calm down enough that you can actually start strengthening the quadriceps.

Through the program we will teach you the best way to re-introduce these activities gradually into your routine.

How important is movement skill?

Very very important!

Tall, younger athletes often run like they are baby giraffes. They desperately need movement skill training.

Unfortunately, part of the reason Severs and Osgood Schlatter Disease have become more common is that movement skill is at an all-time low. Junior athletes do much less exploratory play (climbing trees, playing tag, etc) and instead live at extremes: almost exclusively on screens sitting, or on a court in a structured sporting situation. This means they are exposed to far less general play than any other generation. This is a big reason for why our program is so important and why we have built follow on programs for athletes to continue advancing and developing their movement competency.

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Does this program work for adults?

Our online training program was written with children in mind, but there is no reason it wouldn’t still work for an adult case of Severs disease.

We have had a few adults try the program and get great results, relieving their pain and increasing their function in daily life and sport. Before starting the program we strongly recommend you get a medical opinion to confirm it is in fact Severs Disease that is causing your heel pain as this program is less effective for other injuries or diagnoses.

Do I have to join a gym?

Nope, provided you have land, gravity and a foam roller you are all set.

How did you develop this program?

Our home in Melbourne (Australia) has more registered junior Basketballers than anywhere else in the world. The popularity of Basketball plus other tall athlete sports such as Netball, Australian Rules Football, and Cricket, means that Severs and Osgood Schlatter Disease is incredibly prevalent here.

With so many of our young clients suffering from Heel and knee pain, we needed to find something that would alleviate their pain so we could focus on improving their athleticism.

Luckily our city is also home to some of the best researchers in the field. We began connecting the research in sports science to the latest strength and conditioning practices.

Refining the protocols over seven years with real athlete feedback in our gym we landed on the most practical, safe, straight-forward, and effective method to reduce the pain and then treat the root cause.

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Severs Heel Pain Treatment Program

All the support and information you need

Progressive 7 week training plan

Video and image instructions

Training book to track your progress

Strategic return to sport plan

Ever-expanding knowledge base

Support from expert coaches

Frequently asked questions