Heel Pain in Children

Overview

Heel pain is one of the most frequent foot complaints in active children, especially between the ages of 8 and 14. It commonly appears during growth spurts and is often linked to increased sports, running, or jumping. The most common cause is Sever’s Disease (calcaneal apophysitis), a temporary irritation of the growth plate at the back of the heel.

Common Causes

• Sever’s Disease (Calcaneal Apophysitis): Inflammation of the heel growth plate during rapid growth, especially in children who play running or jumping sports.
• Tight Calf Muscles: Common around growth spurts and increases pulling on the heel.
• Flat Feet or High Arches: Changes in foot mechanics that increase heel strain.
• Barefoot or Hard-Surface Activity: Running on concrete or firm grounds can irritate the heel.
• Incorrect Footwear: Worn shoes or unsupportive sneakers increase heel impact.

Symptoms

• Pain at the back or bottom of the heel during or after activity
• Limping, especially after sports
• Walking on toes to avoid heel pressure
• Tenderness when squeezing the sides of the heel
• Pain that flares with running and jumping

Heel Pain is Common and Treatable

Children usually recover quickly with early management and activity guidance.

When to Seek a Podiatry Review

A podiatry assessment is recommended if your child has:

• Heel pain lasting longer than 1–2 weeks
• Limping or avoiding sports due to discomfort
• Pain that worsens with activity
• Pain on both heels during the same growth period
• Difficulty walking barefoot
• Foot type concerns such as flat feet or high arches

What We Assess

• Heel growth plate irritation (Sever’s)
• Calf and hamstring tightness
• Foot posture and arch alignment
• Gait pattern and running technique
• Footwear suitability
• Activity load (sports volume)

Treatment & Home Care

• Ice after sport to reduce irritation
• Stretches for tight calf muscles
• Supportive, cushioned footwear
• Heel cups or soft insoles for shock absorption
• Short-term activity modification if pain persists
• Strengthening exercises for feet and legs

Active Kids Can Recover Quickly

With the right guidance, children return to sport safely and confidently.

Quick Tips

• Supportive shoes with cushioned heels are essential
• Stretch calf muscles daily during growth spurts
• Ice after sport if pain flares
• Avoid barefoot running on hard surfaces
• Book a podiatry assessment if pain persists