Heel pain (Sever’s disease)
Sever’s disease is a common injury of the back of the heel affecting kids. Running, jumping and landing tend to aggravate the pain. The pain will ease with rest and some exercises.
1. Balans (enkel)
Plaats het balanskussen in een veilig omgeving met eventueel een antislip matje onder het kussen bij een gladdere vloer. Zet eerst beide benen op het matje, breng vervolgens een been naar voren en houdt deze positie vast.
2. Balans bal gooien
Pak een medicinbal en ga recht op een been staan. Houdt de bal met beide handen vast en gooi deze vervolgens terwijl je balanceert op een been omhoog. Vang de bal vervolgens met beide handen en herhaal dit. Blijft constant op een been staan.
3. Single-leg balance with forward flexion
For the single-leg balance with forward flexion, stand upright with your arms at your sides. Then, simultaneously move one straight leg backward while leaning your torso forward. Hold this position steadily, then lower your leg back down.
4. Lunge on the Bosu ball
Stand behind the Bosu ball with your feet hip-width apart, then place one leg on the Bosu ball. Lower your back knee, then slowly rise back up.
5. Running man staand met Bosu bal (knie)
Ga op de zwarte kant van de Bosu bal staan. Strek uw ene been naar achteren uit en uw arm eventueel naar voren om balans te houden. Het standbeen probeert u zo goed mogelijk te stabiliseren en is licht gebogen.
6. Squat on the blue side of a Bosu ball
Stand on the blue side of the Bosu ball. Perform a squat. It is important to ensure your knees do not extend beyond your toes. Try to maintain as much stability as possible while squatting. Then, return to the starting position.
7. Staan 1 been op BOSU met row
Staan 1 been op BOSU met row, ga met 1 been op een BOSU staan en hou het elastiek vast met 2 handen, beweeg vervolgens je ellebogen langs je lichaam naar achter, waardoor je het elastiek naar je toe trekt.
8. Stand with one leg on the blue side of the BOSU ball
Place the Bosu ball with the blue side facing up. Now carefully step onto the blue ball with one leg. Try to find and maintain your balance.
9. Stand at one on BOSU ball
Stand on one leg on the black side of the BOSU ball and hold this position for as long as possible.
10. Bird dog against wall
Start on your hands and knees, keeping your back completely straight (or slightly rounded), then push one leg against the wall. Return to the starting position and repeat the movement.
11. Wallslide met bal (benen)
Wallside met bal, hou een swissball tussen je rug en de muur en maak een squat waarbij je de bal tegen de muur houdt, Kom weer omhoog. Herhaal de beweging.
Bosu
Hard. Compact. Qualitatively.
Medicine ball
Hard. Compact. Qualitatively.
The meaning of heel pain (Sever's disease)?
Sever’s disease is a common injury of the back of the heel affecting kids between the ages of 7 and 15. The heel (calcaneus) contains a growth plate (epiphyseal plate) that in younger people has not solidified yet. When kids are growing, the growing bones can cause the muscles to get tighter and this causes higher pulling forces on the insertion points. This pulling in combination with loading of the calf muscle (when running or jumping) can cause irritation of the growth plate in the heel (Sever’s disease).
The causes of heel pain (Sever's disease)?
As mentioned above, the growth plate is still made of soft cartilage and can get injured. Growth spurts can cause excessive pulling on the growth plate and when combined with playing, running, jumping, landing or playing sports can result in injury. Problems with foot posture can also cause pulling forces on the heel to be too high and lead to injury of the growth plate.
The symptoms of heel pain (Sever's disease)?
The pain is felt at the bottom and back of the heel. The pain is stabbing in nature and can radiate to the back of the heel. In rest there can be a constant ache. Running, jumping and landing tend to aggravate the symptoms. Kids will often walk on their toes to avoid pressure on the heel. The pain will ease with rest.
The treatment of heel pain (Sever's disease)?
It is important to reduce load in daily life to avoid aggravating the heel constantly. Try to keep moving and playing but avoid any peak loading. Jumping, landing, sprinting and running are better avoided at this stage. Stretches and strengthening exercises can help reduce the load on the heel.
Recovery times vary with some kids recovering in 6-12 weeks and others between 3 and 12 months. Eventually the pain will subside.
Synonyms
Heel pain, Sever's disease, epiphyseal pain, growth plate injury, growing pains
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.