Is Your Child Limping After Sport? It Could Be Sever's Disease
Written by the PHYZFIT physiotherapy team | Last updated 10 November 2026
Your child runs off the field after Saturday sport and starts hobbling, or walks on their tiptoes because the back of their heels hurt. If they are between about 8 and 14 and growing fast, Sever's disease is one of the most likely causes.
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Short Answer
Sever's disease is irritation of the growth plate at the back of the heel, where the Achilles tendon attaches. It is common in active kids aged about 8 to 14, especially during growth spurts and busy sport seasons. Pain usually comes on during or after running and jumping and often affects both heels. It is not serious and settles as the growth plate matures, and the right load changes and calf strength work usually ease a flare within a few weeks.
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Why Are So Many Kids Getting Sore Heels Right Now?
Summer junior Oztag, touch, cricket, Little Athletics and holiday sport camps all ramp up at once, often on hard, dry grounds and in brand new boots. Add a growth spurt and the heel takes a pounding. Families from Bexley, Kingsgrove, Earlwood, Bardwell Park, Turrella and Rockdale see us at our Bexley North physio clinic, while families from Dulwich Hill, Sydenham, Tempe, Petersham and Enmore visit PHYZFIT Marrickville.
This guide is what our Sever's disease physio Bexley North and Sever's disease physio Marrickville team explains to parents every week. For adult heel pain, our heel pain and plantar fasciitis physiotherapy page has more detail.
Sound Familiar?
The goal is keeping your child moving and enjoying sport, not benching them for the whole season.
Keep Them on the FieldWhat Is Sever's Disease and Why Does It Make My Child's Heel Hurt?
Despite the name, Sever's disease is not a disease. Its medical name is calcaneal apophysitis. At the back of the heel bone sits a growth plate, a softer area of developing bone where the Achilles tendon pulls on it. Every run, jump and sprint tugs on that spot.
During a growth spurt the bones often lengthen faster than the calf muscles and Achilles can keep up, so the pull on the growth plate increases. Pile on several training sessions and games a week, and the area becomes irritated and sore. It usually shows up in girls around 8 to 12 and boys around 10 to 14, and it fades once the growth plate fuses in the mid teens.
How Do I Know My Child's Heel Pain Is Sever's Disease?
- Pain at the back or bottom edge of the heel, often in both feet.
- Pain during or after running, jumping or sport, which eases with rest.
- Limping or walking on tiptoes after training or games.
- Stiffness and soreness first thing in the morning.
- Tenderness when you gently squeeze the sides of the heel.
- A recent growth spurt, a new sport, new boots or more sessions each week.
Quick Self Check You Can Try at Home
These checks help you describe what is happening. Be gentle and stop if your child finds anything too painful.
1. The heel squeeze
Gently squeeze both sides of the back of the heel between your thumb and fingers. Pain right there, rather than under the arch or in the middle of the tendon, is a classic sign of Sever's disease.
2. The tiptoe test
Ask your child to rise up onto their toes 10 times, holding onto the bench. Heel pain that builds with each rise suggests the calf and heel are overloaded. If they cannot do 10 on each leg, calf strength is likely part of the picture.
3. The pattern check
Keep a simple note for a week of when it hurts. Pain linked to sport days that settles with rest fits Sever's disease. Pain at night, pain at rest or pain that keeps getting worse needs a physio or GP to look at it sooner.
Sever's Disease or Something Else?
| Sever's disease | Achilles tendon pain | Heel bone stress injury | |
|---|---|---|---|
| Usual age | About 8 to 14 | Older teens and adults | Any age with a big jump in running |
| Where it hurts | Back and sides of the heel bone | In the tendon above the heel | Across the heel, often one side only |
| Pattern | Worse with sport, eases with rest | Stiff in the morning, warms up | Pain at rest or at night, worsening |
Why Did My Child's Heels Start Hurting?
Sever's disease is a load problem in a growing body. Things we often see in kids from Bexley North, Kingsgrove and Marrickville include:
- A growth spurt, which tightens the calf and Achilles relative to the bone.
- Playing several sports at once, especially in summer and school holidays.
- Lots of running and jumping on hard, dry grounds or courts.
- Boots or runners with thin, flat heels, or worn out shoes.
- Weak calves or poor balance and landing control.
- Going from very little activity to a full program in one go.
How Will PHYZFIT Physio Help My Child's Heel Pain?
Our Sever's disease physio Bexley North and Marrickville team makes the visit relaxed for kids and clear for parents. Here is what the first appointment looks like.
- AssessmentWe chat about sport, growth and footwear, then check the heels, calf flexibility, strength, balance and how your child runs and lands.
- Diagnosis ExplainedYour child and you leave knowing what is going on, in plain words, and why it is not something to fear.
- Hands On TreatmentSoft tissue work for tight calves, taping or heel cushions where useful, and a sport load plan.
- Your Home PlanA short, kid friendly exercise program on your phone and clear rules for training and games.
We can also talk to coaches about training loads. If anything does not fit the usual pattern, we liaise with your GP about imaging.
Not Sure If It Is Sever's Disease or Something Else?
A sports physio can usually tell you in one visit. Or call (02) 8021 0969.
What Can We Do at Home Right Now to Ease the Pain?
- Cut back, do not cut out. Fewer sessions or shorter game time usually beats stopping sport completely.
- Ice the heels for 10 to 15 minutes after sport if it helps them settle.
- Use supportive runners with a cushioned heel for school and everyday wear, and avoid going barefoot on hard floors.
- A soft heel cup or heel raise in the boots can take some pull off the growth plate.
- For pain relief options, speak with your GP or pharmacist.
Your First Week Exercise Plan
Calf stretch against the wall: 3 holds of 30 seconds
Hands on the wall, sore leg back, heel down and knee straight. Lean in until there is a gentle stretch in the calf. Repeat with the back knee slightly bent to reach the lower calf.
Slow calf raises: 2 sets of 10
Holding the bench, rise up onto both toes over 2 seconds and lower over 3 seconds. The calves should feel like they are working, with heel pain no more than mild.
Single leg balance: 3 holds of 30 seconds each side
Stand on one leg on a soft mat. Make it harder by closing the eyes or catching a ball. This builds foot and ankle control for landing.
Towel scrunches: 2 sets of 15
Sitting down, scrunch a towel towards you with the toes. It is easy, pain free and strengthens the small muscles of the foot.
Stop if:
- Heel pain goes above 3 out of 10 during the exercises.
- Your child is limping more the next morning.
- Pain starts happening at rest or at night.
Want a plan built around your child's sport and season? Book a kids rehab session with our Sever's disease physio Marrickville or Bexley North team.
Get urgent medical care if you notice...
- Your child cannot take weight on the foot, especially after a fall or landing.
- The heel is red, hot or swollen, or your child has a fever or seems unwell.
- Pain that wakes them at night or is there even when resting.
- Pain in only one heel that keeps getting worse, or a lump on the bone.
- Numbness, pins and needles or a change in the colour of the foot.
How Long Will My Child's Sever's Disease Last?
A flare usually settles within 2 to 8 weeks once the load is right, though it can come back during later growth spurts until the growth plate fuses, often around 14 to 16. We use checkpoints rather than dates.
Stage 1: Calm the Flare
Checkpoint: walking to school and playing at lunch without limping.
Stage 2: Build Calf Strength
Checkpoint: 15 slow single leg calf raises each side with little or no heel pain.
Stage 3: Back to Full Training
Checkpoint: running, jumping and sprinting at training with no limp afterwards.
Stage 4: Stay Ahead of Growth Spurts
Checkpoint: keeping up the exercises twice a week and adjusting load when a growth spurt hits.
Should My Child Stop Sport Completely?
Myth: They need to stop all sport.
Fact: most kids can keep playing with smarter load, like fewer sessions, less sprinting and good recovery between games.
Myth: It is just growing pains and nothing helps.
Fact: calf strength, footwear changes and load planning usually ease pain within a few weeks.
Myth: Sever's disease causes lasting damage.
Fact: it settles once the growth plate matures and does not usually cause long term problems.
Should We See a Physio or a GP First?
For heel pain linked to sport, you can see a physio first with no referral needed, and we will refer to your GP if anything looks unusual. If you notice any of the red flags above, see your GP first. Our doctor or physio first guide explains more.
How Do We Stop It Coming Back?
- Warm up properly before every game. The FIFA 11+ warm up for soccer players works well for kids too.
- Keep calf raises and balance work going twice a week, even when pain free.
- Spread sports across the week and build in at least one full rest day.
- Replace worn boots and runners, and choose ones with some heel cushioning.
- Ease back in after holidays rather than starting at full load.
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PHYZFIT Health & Rehab is the Winner of Outstanding Health Improvement Services at the Bayside Local Business Awards 2026. For families, that means a team that listens, explains things in plain words and keeps young players doing what they love.
Your child's care is led by our physiotherapists Julian De Rosa, Ari Moushis and Sam Nunan. Julian is head physio at NPL club Fraser Park FC, so sport loads, growth related pain and return to play are everyday work for our sports physio team at physio Bexley North and physio Marrickville.
Same day appointments available
Ways to Get Care for Your Child
Sever's Disease Questions We Hear From Sydney Parents
Usually not completely. Most kids keep playing with some changes, such as fewer sessions, shorter game time or less sprinting, while they build calf strength. Your physio will set a level that keeps pain mild and lets them enjoy their sport.
No. Despite the name it is not a disease. It is irritation of a growth plate in the heel, and it settles once that growth plate matures, usually without lasting problems.
Most children do not. Sever's disease is usually diagnosed from the history and a physical check. Imaging is considered if the pain is only on one side and worsening, happens at night or at rest, or followed a fall.
They often help. A soft heel cup or small heel raise and supportive, cushioned shoes can reduce the pull on the growth plate. They work best alongside calf strength exercises and sensible training loads.
No. You can book directly with our physio team in Bexley North or Marrickville with no referral needed. A GP referral is only needed if you are using a Medicare care plan.
A flare often settles in 2 to 8 weeks with the right plan. It can return during later growth spurts until the heel growth plate fuses, usually in the mid teens, so keeping up the exercises helps.
Ready to Get Them Running Pain Free?
Our Sever's disease physio Bexley North and Sever's disease physio Marrickville team offers same day appointments, and no referral is needed. Pick the clinic closest to you.
20 Shaw Street, Bexley North NSW 2207
4 Carrington Road, Marrickville NSW 2204 (inside World Gym)
Call (02) 8021 0969 or email admin@phyzfit.com.au
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