Sever’s Syndrome in Young Gymnasts: How Strength Training Can Prevent Heel Pain in Hillsboro’s Youth Athletes

When a Growth Spurt Meets the Gym Floor

Across gyms in Hillsboro, Cornelius, and Forest Grove, young gymnasts chase perfect landings and explosive power. But behind the graceful tumbling runs, many battle a nagging heel pain that flares up after every jump or dismount. This common condition—known as Sever’s Disease or Sever’s Syndrome—is one of the most frequent causes of heel pain in growing athletes.

Sever’s Syndrome (or calcaneal apophysitis) happens when the heel bone grows faster than the surrounding muscles and tendons can adapt. That imbalance creates repetitive pulling at the Achilles tendon’s attachment point on the heel. In athletes aged 8 to 15, that small area of tension can become a big problem, especially in sports like gymnastics, soccer, and track.

Understanding Sever’s Syndrome in Young Athletes

Sever’s Syndrome isn’t a disease—it’s a temporary overuse injury that affects the heel’s growth plate. Kids often describe it as “deep heel pain” that worsens with activity and fades with rest. You won’t see swelling or bruising, but you may notice your athlete walking on their toes to avoid pressure on the heel.

The pain usually appears during growth spurts when the bones lengthen faster than the muscles can stretch. For gymnasts, each landing multiplies that tension, especially since most train barefoot on hard mats. Studies show Sever’s accounts for up to 16% of musculoskeletal pain in children, making it one of the leading pediatric overuse injuries we see at Pain & Performance Coach in Hillsboro.

Why Gymnasts in Hillsboro Are Especially Vulnerable

Gymnastics and youth sports in Oregon have exploded in popularity. With that growth comes more repetitive jumping, sprinting, and landing—each sending shockwaves through developing heels.

A 2024 study of junior gymnasts found that athletes who developed Sever’s Syndrome had flatter arches and poorer balance scores than those without heel pain. These subtle biomechanical differences, often invisible to the untrained eye, can increase stress through the heel and Achilles during impact-heavy training.

Key risk factors include:

• Tight calf and hamstring muscles

• Limited ankle dorsiflexion (poor upward flexion of the foot)

• Flat or overpronated feet

• High training volume or hard training surfaces

• Rapid growth spurts without load management

At our Hillsboro clinic, we’ve see young gymnasts develop symptoms early in the season when practice intensity spikes or they’ve recently grown taller.

Effective Treatment: Restoring Strength and Function

The encouraging news is that Sever’s Syndrome is self-limiting—it resolves as the growth plate matures. However, without proper management, it can return season after season. The goal isn’t to stop activity entirely but to reduce strain while promoting healing.

Evidence-based management includes:

• Activity modification: Reducing jumping and running temporarily.

• Inflammation control to calm pain after training.

• Heel cups or lifts to offload the tendon attachment.

• Manual therapy and stretching for the calf, Achilles, and plantar fascia.

• Gradual reloading through strengthening once symptoms ease

According to systematic reviews, most athletes return to sport within 2 to 8 weeks, pain-free. Imaging is rarely needed unless symptoms persist longer than two months.

Why Strength Training Protects Young Athletes

Here’s where the old myths meet new science. For decades, parents feared weightlifting would harm growth plates. But a large 2022 review published in Sports Health showed that supervised, age-appropriate resistance training is both safe and beneficial for children and teens.

Weightlifting and resistance work strengthen the posterior chain, the muscles of the calves, hamstrings, glutes, and spine. These muscles stabilize the foot and ankle and absorb landing forces that would otherwise stress the heel. In fact, children who strength train properly experience:

• Improved jump mechanics and balance

• Greater bone density and tendon resilience

• Fewer overuse injuries

• Enhanced confidence and coordination

At Pain & Performance Coach, we often integrate youth strength training programs for gymnasts and field athletes from Hillsboro, Banks, and North Plains. Our approach emphasizes movement quality first, no heavy loads until technique, posture, and control are solid.

Prevention Tips for Parents and Coaches

1. Track training load: Gradual progression helps avoid sudden spikes in impact volume.

2. Stretch consistently: Gentle daily stretching for calves and hamstrings maintains mobility during growth.

3. Strengthen the feet: Barefoot balance drills and toe curls build intrinsic foot strength.

4. Include supervised resistance work: Start light, focus on control, and scale based on maturity rather than age.

5. Encourage rest and recovery: Pain is feedback, not failure. Short breaks prevent chronic irritation and long-term setbacks.
   
   

Supporting Hillsboro’s Young Gymnasts

For young athletes in Hillsboro, Cornelius, Forest Grove, Banks, and North Plains, Sever’s Syndrome is not a reason to stop moving, it’s a cue to train smarter. The heel pain that sidelines a gymnast today can become a valuable lesson in body awareness, resilience, and the importance of balanced development.

At Pain & Performance Coach, we specialize in bridging the gap between rehabilitation and athletic performance. Our programs combine physical therapy, strength training, and individualized recovery plans to keep young athletes strong, safe, and confident.

Whether your child competes in gymnastics, soccer, or track, early intervention and intelligent strength work can transform a painful heel into a stronger foundation for long-term athletic success.

About Pain & Performance Coach, Hillsboro OR

Pain & Performance Coach is a movement-focused physical therapy and performance clinic serving Hillsboro, Cornelius, North Plains, Banks, and Forest Grove. We help athletes and active individuals move better, recover faster, and perform stronger: with evidence-based care tailored to every body.