The treatment for overuse-induced growth zone inflammation is primarily relief, as the growth zones cannot be trained stronger. It is important to keep ‘all’ other muscles working while the tendon attachments of the growth zone on the heel bone heal.
The training exercises must not provoke the known pain under the heel during or after training.
Condition
Unlimited: Cycling, swimming, light running on soft surfaces
Stretching
10 min
Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Coordination
10 min
Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.
Stand on one leg. Bounce the ball off the wall.
Strength
10 min
Stand on your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Initially, support yourself with one hand against the wall.
Step on a small ball with your toes. Step down harder, curling your toes into the ball, and hold the pressure for a few seconds.