Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Growth and sport
During growth spurts, certain areas like the knee and heel can become sore in active youngsters, partly because bones, muscles and tendons are growing and adapting. Combined with the load of regular sport, this can cause specific aches. Many of these settle with sensible load management and time, but because they involve growing bodies, a doctor is the right person to confirm what is going on.
Supporting young athletes
Managing training load sensibly, allowing rest and recovery, good footwear, and not overloading a young body with too much sport too soon all help. Encouraging a balance and listening when a young person reports pain is important; pushing through pain is not a lesson worth teaching. A doctor or physiotherapist can guide what is appropriate for a growing athlete with a specific complaint.
A cautious view on massage
For older teenagers with ordinary training-related muscle tightness, gentle massage may ease tightness much as it does for adults, but anything to do with children and young people needs particular care, parental involvement and, where there is a specific complaint, a doctor input first. We always recommend a medical assessment for a young person specific aches rather than assuming it is just training soreness.
Key takeaways
- Growth spurts plus sport can cause specific teen aches
- Sensible load management and rest help
- Don't push young people through pain
- A doctor should check a young athlete specific aches
Frequently asked questions
Are knee or heel aches normal in sporty teenagers?
They can be more common during growth spurts combined with sport, and often settle with load management and time. But a doctor should confirm the cause in a growing young person.
Can my teenager have a massage for sports tightness?
For ordinary training tightness in older teens, gentle massage may help, but with parental involvement and a doctor input first for any specific aches, given they are still growing.