Stretching Your Calf Muscles, The Sever's Disease Killer

Stretching Your Calf Muscles, The Sever's Disease Killer

June 26, 2013

So what is the best way to decrease the pain of Sever’s disease?  To relieve the pain immediately, you want to give your athlete arch support, but in the long run, you’re going to want to take the pressure of the growth plate in the heel by stretching the calf muscles.  Don’t forget, protecting the arches relieves the pain of Sever’s, but it also prevents many other issues as well, so if your having Sever’s, most likely your arches aren’t supporting enough and The X Brace will be a great long term solution.

But stretching the calf muscles is even more important than just relieving Sever’s Disease pain.  A study was released in 2011 that concluded many of the overuse knee injuries can be caused by calf muscles that are too tight, not allowing the foot to flex properly when landing!

So there are two main muscles composing the “calf muscles.”  The gastrocnemius muscle and the soleus muscle.  Booth of these muscles are critical for athlete function.  Here is a short description of what these muscles do:

Gastrocnemius Muscle

The gastroc, for short, is responsible for the pretty toe point found in dancing, gymnastics, and cheerleading.  This muscle is active at plantar flexion (toe point) when the knee is straight.  The brain subconsciously finds the gastroc very aesthetically pleasing when viewed.  Meaning, when you see a female with well-defined gastroc muscles, you will subconsciously acknowledge the beauty of her legs.  It’s one of the reasons why athletes in cheer, dance and gymnastics point their toes.  It gives them the appearance of very long legs, increasing the beauty of their movement.  The opposite is also true.  When you see an athlete not keep her legs straight, the movement looks awkward and the long lines are lost because the gastroc is no longer fully flexed.

Soleus Muscles

This muscle is definitely the opposite of the gastroc!  My college basketball coach always said, the gastroc is for show, and the soleus for go!  And that’s a great description of the soleus.  It plantar flexes or toe points when the knee is bent.  It’s not an attractive muscle, but it creates enormous amounts of power when the knee is bent.  It’s also a muscle that’s forgotten about in lower levels of gymnastics, cheer and dance.  In order to maintain releve when the knees are bent, the soleus must be strong and responsive.

To stretch the gastrocnemius muscle, stand on a stair with the ball of your foot on the stair and your heel off. Allow your heel to drop off of the stair, not forcing it, but allowing gravity to gently stretch your muscle. Hold for 30 seconds each leg. 

To stretch the soleus muscle, bend the knee and drop into the stretch with your body. Once again, do not force the stretch, but rather allow gravity to gently stretch your muscle. Many times this stretch will be felt in your Achilles tendon or even in your ankle.

To have an impact on tight muscles, continue with these stretches every day for at least 30 days.  Make sure to stretch your calf muscles after practice every time!

Share with us in the comment section below how you take care of your muscles in the gym.  We love to hear your comments and questions!

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199 reviews
Great product

My daughter uses The X Brace everyday and she is experiencing good improvements with pain management. She is being able to train with less pain.

Purchased from Japan.


I live in Japan, so I was expecting quite a delay in receiving my package, but it came within a week. Very quick service and the X Brace team even emailed me to make sure I had received it and was able to use it.


As far as the X Brace goes, its really great! I was actually shocked at how simple/small the design was. I’m usually skeptical of products claiming how “great they are” and how “even athletes recommend” but these braces have gone above and beyond expectation. I can’t even tell I have them on when I’m wearing them. They helped my pain almost instantly. ( my pain was severe so it took a day... lol) it’s easier to walk, run , and even stand now. I’ve been using them for about 3 weeks and even when I do not have them on, I can see the difference in my walking patterns as well as experience little to no pain.

They are VERY easy to clean. Just hand wash using soap and water and hang them to dry at night before you go to bed. They are always nice and clean, and dry when I wake up. I haven’t had to emergency clean and dry yet but the inside of the straps have small rubber grips, therefore I would caution against putting them in the dryer or using any form of artificial heat to dry them.


They might look expensive at first glance but the X Brace is completely worth it. I strongly recommend this product to anyone suffering from over-pronation. I will be buying another pair very soon just in case something happens to the ones Im currently wearing. Overall, I’m just happy to be able to walk pain free again.


Amazing, the pain had gone away from my feet. I tested it and didn't wear them for a few days and the pain returned. I started to wear them again and the pain disappeared. Extremely happy with the purchase.

So far so good

I’ve been using the brace for a couple of weeks now. It has been offering relief as advertised. Very happy with my purchase.