If your child is suffering from heel pain, Sever’s disease may be to blame. Commonly associated with growing pains, it often develops in children and young athletes going through a growth spurt. Fortunately, there are some simple Sever’s disease treatment stretches your child can do, or you can both do together, to help alleviate the pain.

If your child’s heel pain is related to Sever's Disease, one of the most important things to focus on is reducing the repeated impact on their heel during daily activity, not just stretching. If you’re not sure what’s causing your child’s discomfort, you can also learn more about common causes of heel pain in our guide to heel pain.

Simple changes like adding proper cushioning inside their shoes can help reduce discomfort while they continue to move, play, and stay active.

How Does Sever’s Disease Develop?

Sever’s disease is a growth plate condition resulting in an inflamed heel. It primarily occurs in young athletes and adolescents going through puberty. The rapid growth spurts that occur during this time in a child’s life can cause bones to develop faster than the muscles and connective tissue.

This causes inflammation and loss of flexibility in the heel, which leads to pain. Tightened muscles and tendons increase strain in the affected area. Combined with the added pressure of a stiffened heel structure, weight-bearing activities can become uncomfortable. Other conditions like plantar fasciitis can also cause heel discomfort.

To help relieve symptoms, physicians often recommend Sever’s disease treatment exercises and stretches targeting the heel and lower leg.

Who Gets Sever’s Disease?

Sever’s disease is most common among children going through adolescent growth spurts. For boys, growth spurts typically take place between the ages of 10 and 15. Girls typically experience growth spurts between ages 8 and 13.

It is less common in older teens because the growth plates eventually harden into solid bone, and muscles and tendons catch up with bone growth.

Young athletes participating in gymnastics, basketball, track, and other high-impact sports are more likely to experience symptoms. However, less active children can also develop this condition.

What are the Signs and Symptoms of Sever’s Disease?

There are several signs and symptoms, but heel pain or tenderness in one or both heels is the most common.

Symptoms may include:

• Pain in the heel
• Stiffness, especially in the morning
• Limping after activity
• Redness or swelling around the heel

How to Prevent and Treat Sever’s Disease

In more severe cases, a child may require a walking boot or short cast to protect the heel while it recovers. However, this is less common. Additional support like a heel support brace may also help.

For most children, a combination of support and simple lifestyle adjustments can help, including:

• Wearing well-fitting shoes with shock-absorbing soles
• Avoiding prolonged running on hard surfaces
• Maintaining a healthy weight
• Performing stretching exercises before and after activity

Support Your Child’s Heel During Daily Activity

Stretching is helpful, but it doesn’t reduce the impact your child’s heel experiences throughout the day.

Every step, jump, and run puts pressure on the heel, especially for active kids.

Using a shock-absorbing heel cup can help reduce that repeated stress by cushioning the heel with every step.

Tuli’s Heavy Duty Heel Cups are designed for active lifestyles and provide:

• Extra-thick cushioning for high-impact activity
• Shock absorption to help reduce pressure on the heel
• A design that mimics the foot’s natural padding
• Easy fit into sneakers, cleats, and athletic shoes

For many parents, adding this type of support is one of the simplest ways to help improve comfort during daily movement.

Does Your Child Need More Heel Support?

Your child may benefit from added cushioning if they:

• Complain of heel pain after activity
• Limp or avoid putting pressure on their heel
• Feel pain during or after sports
• Are going through a growth spurt

How Stretching Helps with Heel Pain Relief

You can often tell if your child is experiencing symptoms by noticing heel pain during walking or physical activity.

Sever’s disease can also be identified through the “squeeze test,” which involves gently pressing both sides of the heel to check for tenderness.

If diagnosed, a pediatrician may recommend specific stretches to help alleviate symptoms.

Regular stretching helps:

• Improve flexibility
• Reduce tension on the heel
• Strengthen surrounding muscles
• Support recovery

However, your child should only stretch when not experiencing pain. Stretching during active pain can increase inflammation.

Stretches to Do for Sever’s Disease

Before trying out the stretches below, your child should actively stretch to prepare the muscles for more rigorous treatment. This simply involves stretching the foot and toes by slowly pulling them in an upward motion. While doing this, the calf will stretch and tighten, so make sure it is done slowly and gently to avoid prolonged pain. After warming up the muscles by doing this successfully for a short period of time, your child can move on to more targeted Sever’s disease stretching exercises.

Gastrocnemius Stretch

Attached above the knee, the gastrocnemius muscle allows the knee, ankle, and foot to flex at each of their joints.

To perform this stretch:

• Find a wall to help with balance.
• Keep the heel grounded while slowly leaning and pushing forward towards the wall.
• Hold the position for up to 45 seconds.

Soleus Stretch

This stretch is designed to exclusively stretch the soleus muscle located behind the calf in the lower leg. It will isolate and stretch this specific muscle without stretching several others all at once.

To perform this stretch:

• Stand facing a wall about three feet away.
• Step forward with the right foot.
• Place both hands on the wall.
• Lean forward while bending both knees.
• Hold for up to 60 seconds.
• Relax, switch legs, and repeat.

Heel Dips

Heel dips are a popular stretch designed to stretch the calf and help alleviate pain associated with both Sever’s disease and plantar fasciitis.

To perform this stretch:

• Stand on a step (preferably the bottom one).
• Grip the handrail for balance and safety.
• Slide the feet backwards so the heels are hanging and only the toes are on the step.
• Gently drop the heels down until the calf muscle is stretched.
• Hold the stretch for 10 seconds and repeat five times.

Towel Stretch

The towel stretch obviously involves the use of a towel. Unlike the other more targeted stretches, it stretches the foot, heel, calf, hamstrings, and lower back as well.

To perform this stretch:

• Sit down on a hard surface with the legs outstretched straight ahead.
• Keep your knees straight.
• Loosely roll a towel lengthwise, grab the ends, and loop it around the balls of both feet.
• Pull the towel and toes toward the body.
• Hold the position for 30 seconds.
• Repeat three times.

Towel Scrunches

Towel scrunches are a little more abstract, but they will promote mobility in the foot and strengthen the plantar fascia.

To perform this stretch:

• Put a towel on the ground.
• While standing, shorten your toes and feet and try to scrunch the towel.
• Continue the exercise for one to two minutes.
• Repeat twice per day.

Seated Calf Stretch

This stretching exercise is similar to the towel stretch, except it involves a chair and an elastic band.

To perform this stretch:

• Sit on a chair.
• Place an elastic band around the balls of both feet.
• Keeping a straight back, pull the elastic band so the toes point towards the shinbone.
• Hold the position for 30 seconds.
• Repeat up to five times.

Wall Calf Stretch

The wall calf stretch is a variation of the soleus stretch.

To perform this stretch:

• Stand facing a wall.
• Slowly lean forward and place both hands on the wall.
• Bend one knee and stretch out the other leg straight behind you.
• Make sure to keep the stretched leg straight.
• Hold the stretch for 30 seconds.
• Switch to the other leg and repeat 10 times.

Plantar Fascia Stretch

The plantar fascia stretch is simple, straightforward, and easy for any child to execute.

• To perform this stretch:
• Stand facing a wall.
• Place one foot up against the wall.
• Lean forward towards the wall until a stretch is felt in the calf muscle and sole of the foot.
• Switch legs and repeat three to five times.

 

 

Assisted Calf Stretch

Unlike the other stretches, which your child can do on his or her own, this stretch requires some help.

To perform this stretch:

• Have your child sit on the ground with outstretched legs and straight knees.
• Gently bend your child’s foot towards his or her stomach.
• Stop when they feel a tightening and hold for 30 seconds.
• Switch to the other foot.
• Repeat five times per foot.

Hamstring Stretch

As its name suggests, this stretch will stretch the hamstring. However, by using a band and providing resistance against the foot, it will also stretch the heel and plantar fascia.

To perform this stretch:

• Lay down on the floor facing up.
• Place a resistance band under one foot.
• Holding the band, raise a leg by flexing at the knee and hip.
• Push the heel toward the ceiling to slowly straighten the knee.
• A stretch will be felt in the heel, hamstring, and thigh.
• Hold the stretch for 45 seconds.
• Switch to the other leg and repeat.
• Do three sets twice per day.

Foam Roller Calf Stretch

Instead of a wall or resistance band, this stretch uses a foam roller to stretch the calf and Achilles tendon.

To perform this stretch:

• Place a foam pool roller between the calf muscle and the Achilles tendon of one leg.
• Place the other leg across the leg being stretched for increased pressure.
• Roll the roller up and down the calf while keeping it relaxed.
• Do this for two minutes, then switch legs.
• Repeat once more per leg.

Single Heel Raise

This is a simple yet effective stretch any child can do to alleviate the pain, tightness, and other symptoms of Sever’s disease.

To perform this stretch:

• Hold onto a table.
• Lift one heel up off the ground.
• Set it back down and repeat the stretch 10 times.
• Switch to the other heel.
• Once the stretch can be performed without stiffness or pain, try it without holding onto the table.

Double Heel Raise

The double heel raise is exactly like the single heel raise. However, you guessed it, instead of lifting one heel at a time, your child will lift two.

To perform this stretch:

• Hold onto a table.
• Lift both heels up off the ground so only the balls of the feet are touching.
• Set the heels back down and repeat the stretch 10 times.
• Once the stretch can be performed without stiffness or pain, try it without holding onto the table.

Lunges

Lunges are a common stretching exercise designed to help promote overall strength and flexibility.

To perform this stretch:

• Stand with the right foot behind the left.
• Bend the left leg to form a 90-degree angle at the knee.
• With the back straight, lower the body towards the ground by bending the right leg.
• Hold the position for five seconds.
• Switch legs.
• Repeat the exercise up to 10 times.

Combine Stretching with Daily Support

Stretching helps improve flexibility, but your child’s heel is still exposed to impact throughout the day.

For best results, combine daily stretching with proper heel cushioning inside their shoes to help reduce strain on the heel during activity.

Recovery

Recovery varies from one child to another. In many cases, symptoms improve with rest, time, and proper care.

However, continuing activity without support may worsen symptoms.

Encourage your child to gradually return to activity only after discomfort improves, and continue stretching regularly to help prevent recurrence.

Helping Your Child Stay Active and Comfortable

Heel pain can be frustrating for both you and your child, but the right approach can make a difference. Wearing supportive footwear can help reduce heel pressure.

By combining simple stretches with proper support and cushioning, you can help reduce discomfort and keep your child active.

If your child continues to experience heel pain during sports or daily activity, adding shock-absorbing heel support can be a simple and effective step toward improving their comfort. Explore heel pain relief solutions to help your child stay active.

Important Information

PLEASE NOTE: The information on this website and article is for informational purposes only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation.

 

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