Is It Just Heel Pain… Or Is It Sever’s?
- Murray Leyland
- Mar 6
- 3 min read
I had a parent ask me this recently:
“My son keeps complaining about heel pain after sport. Is it just growing pains?”
Great question.
Because when we’re talking about heel pain in active kids — especially between 8 and 14 years old — it’s very often Sever’s.
And despite the scary name… it’s not actually a disease.
Let’s break it down properly.
What Is Sever’s?
Sever’s (calcaneal apophysitis) is irritation of the growth plate at the back of the heel.
In growing kids, the heel bone hasn’t fully hardened yet. There’s a growth plate where the Achilles tendon attaches.
Now think about what’s happening during sport:
Tight calf muscles
Rapid growth
Lots of running and jumping
That Achilles tendon repeatedly pulls on a soft, developing area.
Eventually, the heel says:
“That’s enough.”
Who Gets It?
Sever’s most commonly affects:
Active kids aged 8–14
Children playing sports like soccer, AFL, netball, basketball, or athletics
Kids going through growth spurts
Athletes who have suddenly increased their training load
It’s very common.
And often very frustrating — because the symptoms tend to follow a predictable pattern.
Pain usually:
Worsens after sport and the next morning
Hurts when you squeeze the sides of the heel
Improves with rest, but returns when sport ramps up again
Sound familiar?
Is It Just Growing Pains?
Not quite.
“Growing pains” suggests that the pain simply disappears once growth stops.
But that’s not always what we see.
While growth may trigger the problem, the pain usually persists because of:
Training load
Tight muscles
Biomechanics
Repetitive stress through the heel
So while growth plays a role, the solution usually involves managing the load and addressing the mechanics, not just waiting it out.
Does It Need Complete Rest?
This is where many families get stuck.
Total rest isn’t always necessary.
In fact, long periods of rest may reduce pain temporarily — but often lead to bigger flare-ups when sport resumes.
On the other hand, pushing through the pain rarely ends well either.
Instead, the goal is to manage the load and support the heel while it settles.
This usually involves:
Reducing aggravating load (for example, trimming 10–15 minutes off training sessions)
Improving calf flexibility
Strengthening the lower leg appropriately
Supporting the heel with heel raises or soft inserts
Gradually reloading activity
If kids simply push through it, symptoms can drag on for months.
If managed well, most cases settle much faster.
Can Physio Help?
Absolutely.
Physiotherapy can help by:
Confirming the diagnosis
Ruling out other causes of heel pain
Guiding training load modification
Providing recommendations for coaches
Prescribing the right strength program
Planning a safe return to sport
And just as importantly — providing reassurance.
Because many parents worry it might be something more serious.
The good news?
Sever’s doesn’t cause long-term damage
It doesn’t affect future performance
With the right rehab, it usually settles without kids missing an entire season of sport
It simply needs smart management in the meantime.
The Takeaway
If your child has heel pain that:
Flares with sport
Improves with rest
Feels tender at the back of the heel
Don’t ignore it.
But don’t panic either.
It’s common.
It’s manageable.
And with the right approach, kids can usually stay active while it settles.
Not sure if your child’s heel pain is just growing pains… or something more?
Heel pain in active kids is incredibly common, but that doesn’t mean it should be ignored.
If your child is limping after sport, complaining about sore heels in the morning, or struggling to keep up with training, it may be worth getting it checked properly.
We can assess what’s going on, guide the right load management, and help your child stay active while things settle.
If you’d like some clarity and a plan moving forward, send us a message and we’ll help get things sorted.
Your Personal Best, Our Priority.
Murray Leyland
Director, Thornton Physiotherapy
🎥 Didn’t catch the video earlier? Watch the video here.
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