Every year, like clockwork, we see a surge of kids coming into the clinic in February and March with knee pain, heel pain or shin pain. Parents often tell us the same story.

“They were fine all holidays.”
“They just went back to sport.”
“Training seems to have ramped up all at once.”

If you are hearing complaints of knee pain in kids, heel bone pain in kids, or sore shins after returning to school sport, you are not alone. Three common growth related conditions explain a big chunk of this seasonal spike: Sever’s disease, Osgood-Schlatter’s disease and shin splints.

Let’s break them down and, more importantly, talk about what actually helps.

Why These Injuries Spike in Feb and Mar

During summer holidays, many kids have a break from structured sport. Training loads drop, running volume decreases, and impact exposure is lower.

Then February hits.

Suddenly it is school sport, club training, trials, pre-season camps and sometimes multiple teams at once. Bodies that have not been gradually prepared are asked to do a lot, very quickly.

In growing kids, bones grow faster than muscles and tendons can adapt. That combination of growth plus a rapid jump in training load is the perfect setup for pain.

Sever’s Disease

Heel Bone Pain in Kids

Sever’s disease is one of the most common causes of heel pain in kids aged roughly 8 to 12.

It causes pain at the back or bottom of the heel bone, especially during running and jumping sports like soccer, AFL, netball and basketball. Kids may limp after training or complain that their heels hurt most at the end of the day.

What is happening is irritation of the growth plate at the heel where the Achilles tendon attaches. It is not dangerous and it does not cause long term damage, but it can be very painful.

Management strategies that help

• Sports physiotherapy to confirm the diagnosis and rule out other causes

• Load management rather than complete rest

• Temporary reduction in running and jumping volume

• Calf strength and flexibility work

• Footwear advice and sometimes heel lifts or orthotics

• A gradual return to full training rather than pushing through pain

Osgood-Schlatter’s Disease

Knee Pain in Kids

Osgood-Schlatter’s disease is a very common cause of knee pain in kids and adolescents, particularly during growth spurts.

Pain is felt just below the kneecap at the bony bump on the shin bone. It is often sore to touch and worsens with sprinting, kicking, squatting and jumping.

This condition happens because the tendon pulling on the shin bone is under repeated stress while the bone is still growing.

Management strategies that help

• Sports physio assessment to educate kids and parents on what is safe

• Modifying training loads rather than stopping all sport

• Quadriceps and hip strength work

• Managing jumping and sprint volumes

• Pain monitoring strategies so kids know when to pull back

• Clear communication between parents, coaches and physios

Shin Splints

Shin Pain in Kids and Teenagers

Shin splints cause pain along the inside or front of the lower leg and are common when running loads increase too quickly.

They are often seen in kids who return to pre-season training after a break or who suddenly increase the number of sessions they do each week.

Shin splints are usually a bone stress response rather than a muscle problem.

Management strategies that help

• Reducing impact load while keeping kids active

• Gradual running progressions

• Strength work for calves, feet and hips

• Footwear assessment

• Early physio input to prevent progression to stress fractures

The Role of Sports Physio and Load Management

One of the biggest myths we hear is that kids just need to stop sport until the pain goes away.

In reality, complete rest often leads to de-conditioning, followed by another flare up when training resumes.

Sports physiotherapy focuses on:

• Identifying the exact cause of pain

• Educating families on what pain is safe and what is not

• Adjusting training loads rather than eliminating them

• Building strength to tolerate sport demands

• Planning a return to full participation that actually lasts

Load management is the key. It means balancing school sport, club training, games and growth so kids can keep playing without constant pain.

Other Helpful Tips for Parents

• Avoid multiple new sports starting at the same time

• Build training back gradually after holidays

• Encourage kids to speak up early rather than pushing through pain

• Remember pain is a signal, not a weakness

• Keep an eye out for a growth spurt: it will make these injuries worse

• Early assessment usually shortens recovery time

Final Thoughts

If your child has knee pain, heel pain or shin pain after returning to sport, it does not mean they are broken or need to quit playing.

These conditions are common, manageable and very treatable with the right approach.

Early sports physio input and smart load management can keep kids active, confident and enjoying their sport all season.