Heel Pain in Children
Heel pain in children is common, especially in active kids who run, jump, and play sport regularly. It often appears during growth spurts and is frequently linked with irritation at the heel growth plate. While it is usually manageable, recurring heel pain can interfere with sport, confidence, and everyday comfort.
If you are looking for a broader guide to children’s foot problems, you can also visit our Children’s Feet page, which explains common childhood foot concerns and when to seek advice.
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 in Children — What Parents Should Know
Heel pain in children is often related to growth and activity, and in many cases it settles well with the right advice. The key issue is not just the pain itself, but whether it is starting to affect walking, sport, school activity, or your child’s willingness to stay active.
It is more important to look closer when heel pain keeps returning, causes limping, affects both heels during the same growth period, or makes a child avoid running, jumping, or barefoot walking.
When should a child with heel pain see a podiatrist?
A podiatry assessment is worth considering if heel pain lasts longer than one to two weeks, worsens with activity, causes limping, or makes your child avoid sport or barefoot walking. It is also useful to seek advice when both heels become sore during the same growth period or when there are foot posture concerns such as flat feet or high arches.
Assessment can help confirm whether the pain is most consistent with Sever’s disease or whether other factors such as tight calf muscles, footwear, training load, or foot mechanics are contributing to the problem.
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
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
Related children’s foot conditions
Children with heel pain may also present with other foot or walking concerns. You can also read about:
Children’s podiatry for Craigieburn, Gladstone Park and Melbourne families
We help families from Craigieburn, Gladstone Park, and across Melbourne with children’s heel pain, sports-related foot concerns, gait issues, and footwear questions.
If you are unsure whether your child’s heel pain is a temporary growth-related issue or something that needs closer attention, you are welcome to message us or call our team.