WHAT IS SEVER'S DISEASE?
Sever’s Disease is inflammation of the growth plate on the back of the heel, close to where the Achilles Tendon attaches. Bones often grow first, and our muscles have to stretch to accommodate this new bone length causing tightness in the muscles and tissue, and stress on the growth plate. The Achilles Tendon is comprised of the two muscles in our calf, the gastrocnemius and the soleus muscles.
What causes Sever's Disease in young athletes?
Growth spurts.
What causes Sever's Disease in young athletes?
Growth spurts.
WHAT GYMNASTS CAN DO TO HELP:
- Use soft mats for landing in the gym
- Wear supportive tennis shoes outside of the gym (no going barefoot or flip flops)
- Wear a brace or heel cup during practice
- Frequent calf stretches
- Lacrosse ball massage
- Ankle strengthening exercises
- Hip flexor exercises
- Icing for pain management
TRIGGER POINT RELEASE WITH A LACROSSE BALL:
What is Fascia?
Fascia is a thin layer of connective tissue that covers the muscles and organs of your body. It connects the muscle groups together and can cause pain and poor mobility when disordered. The reason for stretching and loosening the fascia is to relieve, repair and prevent misalignments of the body caused by increased pressure on joints and muscles. When the fascia is loose, the underlying tissue is able to move freely.
What is a trigger point?
A “trigger point” is often described as a muscle knot or area of increased sensation. When you hit one, you will know immediately. Oh yes, you sure will. Breath slowly and deeply while you work through your trigger points. In through the nose, out through the mouth. It’s the pressure that you apply to these points that will help to relieve the tension. What is happening is that the muscle is already in a fighting state. Adding pressure, makes it fight harder, which will eventually lead to fatigue and therefore, release. The pain will gradually (and seemingly magically) fade away. This can take anywhere from a few seconds to up to 2 minutes.
The first time you try this, you are probably not going to love it, or even like it, at all. But, stick with it. Similar to stretching, after making it a part of your routine you will start to see results.
Fascia is a thin layer of connective tissue that covers the muscles and organs of your body. It connects the muscle groups together and can cause pain and poor mobility when disordered. The reason for stretching and loosening the fascia is to relieve, repair and prevent misalignments of the body caused by increased pressure on joints and muscles. When the fascia is loose, the underlying tissue is able to move freely.
What is a trigger point?
A “trigger point” is often described as a muscle knot or area of increased sensation. When you hit one, you will know immediately. Oh yes, you sure will. Breath slowly and deeply while you work through your trigger points. In through the nose, out through the mouth. It’s the pressure that you apply to these points that will help to relieve the tension. What is happening is that the muscle is already in a fighting state. Adding pressure, makes it fight harder, which will eventually lead to fatigue and therefore, release. The pain will gradually (and seemingly magically) fade away. This can take anywhere from a few seconds to up to 2 minutes.
The first time you try this, you are probably not going to love it, or even like it, at all. But, stick with it. Similar to stretching, after making it a part of your routine you will start to see results.
STRETCHES:
STRETCH #1:
Gastrocnemius Stretch
Stand with both toes facing the wall, feet in a staggered position. Keep the back leg straight and heel on the ground, and bend the front knee until a stretch is felt in the calf of the back leg. Hold for 30 seconds, 2-3 repetitions and perform on both sides.
STRETCH #2:
Soleus Stretch
Begin standing as if performing above gastrocnemius stretch. However, with this stretch both knees will be bent. Heels should remain on the ground. The stretch will be felt in the back leg, lower toward the heel compared to the previous stretch. Hold for 30 seconds, 2-3 repetitions and perform on both legs.
Gastrocnemius Stretch
Stand with both toes facing the wall, feet in a staggered position. Keep the back leg straight and heel on the ground, and bend the front knee until a stretch is felt in the calf of the back leg. Hold for 30 seconds, 2-3 repetitions and perform on both sides.
STRETCH #2:
Soleus Stretch
Begin standing as if performing above gastrocnemius stretch. However, with this stretch both knees will be bent. Heels should remain on the ground. The stretch will be felt in the back leg, lower toward the heel compared to the previous stretch. Hold for 30 seconds, 2-3 repetitions and perform on both legs.
STRENGTH TRAINING:
Strength Training Benefits:
Strengthening the entire lower body can help manage the pressure placed through the heels by improving overall mechanics during gymnastics skills. Gymnasts should have a strengthening program focusing on the core, hips, knees, foot and ankle.
EXERCISE #1:
4-Way Ankle Resistance with a Theraband
We want to strengthen the ankle in all four directions that the ankle can move - up, down, in and out. Resistance bands come in different resistance levels, so make sure to select the appropriate difficulty for where you are starting. It is important to perform these strengthening exercises with control instead of speed. Try to perform 30-40 reps in each direction.
Ankle Eversion
Anchor the band with your left foot and hold the opposite end with your hands. Wrap the band around your right foot and push it to the outside. Repeat on the opposite side.
Ankle Inversion
Wrap the band around your right foot, holding the opposite end with your hands. Cross your left leg over the right to help anchor the band. Push your right foot inward. Repeat on the opposite side.
Ankle Plantar Flexion
Wrap the band around the ball of the right foot, and hold the opposite ends with your hands. Extend your ankle into a pointing motion, holding for 2-3 seconds before slowly releasing. Repeat on the opposite side.
EXERCISE #2:
Resisted Hip Kicks with a Mini Band
Holding on to a chair, countertop, or the beam, kick one leg to the front and back. Focus on keeping the body upright and avoid leaning.
Perform 10 reps.
Then kick to the side by rotating your leg outward so that your knee points to the ceiling. Lift the leg up to hip level, then return.
Perform 10 reps.
Then kick your leg to the back keeping your hips square, and return.
Perform 10 reps.
Remember to adjust your resistance band length to allow the range you are trying to get to, and it is not too short or too long. Perform 2-3 sets of 10 repetitions in each direction and on each leg.
Strengthening the entire lower body can help manage the pressure placed through the heels by improving overall mechanics during gymnastics skills. Gymnasts should have a strengthening program focusing on the core, hips, knees, foot and ankle.
EXERCISE #1:
4-Way Ankle Resistance with a Theraband
We want to strengthen the ankle in all four directions that the ankle can move - up, down, in and out. Resistance bands come in different resistance levels, so make sure to select the appropriate difficulty for where you are starting. It is important to perform these strengthening exercises with control instead of speed. Try to perform 30-40 reps in each direction.
Ankle Eversion
Anchor the band with your left foot and hold the opposite end with your hands. Wrap the band around your right foot and push it to the outside. Repeat on the opposite side.
Ankle Inversion
Wrap the band around your right foot, holding the opposite end with your hands. Cross your left leg over the right to help anchor the band. Push your right foot inward. Repeat on the opposite side.
Ankle Plantar Flexion
Wrap the band around the ball of the right foot, and hold the opposite ends with your hands. Extend your ankle into a pointing motion, holding for 2-3 seconds before slowly releasing. Repeat on the opposite side.
EXERCISE #2:
Resisted Hip Kicks with a Mini Band
Holding on to a chair, countertop, or the beam, kick one leg to the front and back. Focus on keeping the body upright and avoid leaning.
Perform 10 reps.
Then kick to the side by rotating your leg outward so that your knee points to the ceiling. Lift the leg up to hip level, then return.
Perform 10 reps.
Then kick your leg to the back keeping your hips square, and return.
Perform 10 reps.
Remember to adjust your resistance band length to allow the range you are trying to get to, and it is not too short or too long. Perform 2-3 sets of 10 repetitions in each direction and on each leg.
