Heel Pain in Kids: When it’s More than Growing Pains

It’s normal for growing children to experience aches and pains, especially if they’re physically active and love sports activities. But when your child starts complaining about heel pain, limps after playing, or avoids running altogether, it could be more than just growing pains.

One of the most common causes of heel pain in kids is Sever’s disease—a condition that affects the growth plate in the heel bone during growth spurts. While it’s a self-limiting condition (meaning it improves with time), it can be painful enough to interfere with everyday activities. Other conditions, like plantar fasciitis or an Achilles tendon issue, can also contribute to children’s heel pain.

This guide will help parents understand the common causes of heel pain, when to seek treatment, and how to reduce pain so kids can stay active and comfortable.

Common causes of heel pain in kids

Heel pain in kids isn’t always just a passing ache. While some discomfort can be expected during growth spurts, persistent heel pain is often linked to specific conditions that need attention. Here are the most common reasons your child might be struggling with pain in the heel.

Sever’s disease (calcaneal apophysitis)

The most common cause of heel pain in kids, Sever’s disease occurs when the growth plate in the heel bone becomes inflamed due to excessive strain. This usually happens during rapid growth spurts, especially in active children involved in high-impact sports like soccer, basketball, or gymnastics.

• Why it happens: The Achilles tendon attaches to the back of the heel bone, pulling on the soft growth area during physical activity. If this stress becomes too much, it leads to irritation and pain.
• Symptoms: Pain at the back of the heel, especially during or after sports activities. Your child may limp, tiptoe, or avoid putting pressure on the affected foot.
• Who is at risk? Kids aged 8–14, particularly those who are physically active or experiencing a sudden increase in sports participation.

Plantar fasciitis

Though more common in adults, plantar fasciitis can also cause heel pain in kids, especially those with tight leg muscles, flat feet, or poor footwear. This condition affects the band of tissue along the bottom of the foot, leading to pain that’s worse in the morning or after rest.

Achilles tendon issues

A tight Achilles tendon can cause heel pain, especially in children who frequently run or jump. If the Achilles tendon is overstressed, it can lead to irritation at the back of the heel, similar to Sever’s disease.

Overuse injuries

Repetitive stress from too much running, jumping, or sudden increases in activity can strain the heel bone and surrounding structures. This is common in kids who start new sports or dramatically increase their physical activity in a short time.

While Sever’s disease is the most common cause of heel pain, other conditions can also play a role. Next, we’ll look at the signs that heel pain isn’t just growing pains and when parents should consider seeing a podiatrist.

Signs it’s more than just growing pains

Not all heel pain in kids is cause for concern, but there are certain symptoms that suggest it’s more than just a passing ache. If your child is experiencing any of the following, it may be time to take a closer look.

1. Pain that doesn’t go away

If your child’s symptoms last more than a few days or keep coming back after sports activities, it’s worth investigating. Sever’s disease and other causes of heel pain don’t improve on their own without proper management.

2. Pain that worsens with activity

Kids with Sever’s disease often feel fine when they wake up, but as the day goes on and they run, jump, or play, the pain gets worse. If your child is limping after a game or avoiding physical activity, it could be due to an irritated growth plate.

3. Limping, toe-walking, or difficulty running

Many kids with children’s heel pain unconsciously adjust how they walk to avoid discomfort. If your child is walking differently, putting weight on their toes instead of their heels, or avoiding running altogether, this could signal a problem.

4. Pain in one or both heels

Sever’s disease can affect one or both heels, and it’s often symmetrical. If your child complains about heel pain in both feet, it’s likely due to stress on the growth area rather than an isolated injury.

5. Swelling, redness, or tenderness

While Sever’s disease doesn’t usually cause visible swelling, any red shading, heat, or puffiness around the heel bone could suggest other causes of heel pain, such as inflammation, a stress fracture, or even an infection.

If your child is experiencing persistent or worsening heel pain, it’s important to take action. In the next section, we’ll cover how to help at home and what can be done to reduce pain before seeking professional treatment.

How to help at home

If your child is dealing with heel pain, there are a few simple steps you can take at home to help reduce pain and prevent it from getting worse. While conditions like Sever’s disease may improve with time, proper care can speed up recovery and keep kids comfortable.

1. Rest and modify activity

Since Sever’s disease and other causes of heel pain are often linked to overuse, the first step is to reduce physical activity that involves running, jumping, or sudden stops. This doesn’t mean kids have to stop all movement, but cutting back on high-impact sports can help ease the strain on the heel bone.

2. Use ice or cold packs

Applying ice or cold packs to the back of the heel for 10–15 minutes after activity can help reduce swelling and soothe painful heels. This is especially helpful if your child has flare-ups after playing sports.

3. Stretch the calf muscles and Achilles tendon

A tight Achilles tendon and calf muscles can pull on the growth plate, making heel pain worse. Gentle stretching can help relieve tension and prevent further irritation. A few simple exercises include:

• Calf stretches – Have your child stand with their hands against a wall, one foot forward and one foot back, then gently press the back heel to the ground.
• Towel stretches – Sitting with legs extended, loop a towel around the ball of the foot and pull gently to stretch the bottom of the foot and Achilles tendon.

4. Wear supportive shoes

Good footwear can make a huge difference. Kids should be wearing sports shoes with good support, a cushioned sole, and a firm heel counter (the back part of the shoe that supports the heel). Avoid flimsy shoes like thongs or worn-out runners that lack structure.

5. Consider heel pads or orthotics

Gel heel pads or custom orthotics can help absorb shock and reduce strain on the growth plate. If your child’s symptoms persist despite these home treatments, a podiatrist can assess whether additional support is needed.

If these steps don’t seem to be helping or the heel pain keeps coming back, it may be time to consult a podiatrist,

When to see a podiatrist

While mild heel pain in kids can often be managed at home, there are times when professional help is needed. If your child’s symptoms persist or get worse, a podiatrist can help diagnose Sever’s disease, rule out other causes of heel pain, and recommend the best treatment.

Signs your child needs professional care

• Persistent or worsening pain – If the heel pain doesn’t improve after a few weeks of rest, stretching, and proper footwear, it’s time for an expert opinion.
• Pain that interferes with daily activities – If your child is avoiding sports, struggling to walk, or limping frequently, a podiatrist can assess what’s going on.
• Swelling or redness – While Sever’s disease doesn’t typically cause visible swelling, any red shading or puffiness could indicate a different issue.
• Pain in one heel only – While Sever’s disease often affects one or both heels, persistent pain in just one heel could suggest a different injury, such as a stress fracture.
• No improvement with home treatment – If using ice packs, stretching the Achilles tendon, and modifying physical activity aren’t helping, a podiatrist can provide more targeted care.

How a podiatrist can help

At Hurst Podiatry, we have extensive experience treating heel pain in kids. A thorough assessment, including a hands-on exam and, if needed, X-rays, can help confirm whether your child is developing Sever’s disease or experiencing another condition like plantar fasciitis or an Achilles tendon issue.

Sever’s disease diagnosed early can often be managed with physical therapy, footwear adjustments, and activity modification. If your child needs extra support, custom orthotics or heel pads may be recommended to cushion the heel bone and reduce strain on the growth plate.

If your child is struggling with heel pain, don’t wait for it to get worse. Book an appointment with Hurst Podiatry today, and let’s get them back to doing what they love—pain-free.