Why Does My Child’s Heel Hurt? Common Causes of Pediatric Heel Pain and When to See a Podiatrist

When your child complains of heel pain, it can be difficult to know how serious it is. Some children say their heel hurts after soccer practice. Others limp after basketball, cheer, gymnastics, football, dance, or running. Some wake up with pain, while others only complain after a long day of activity.

Many parents wonder:

Is this just growing pains, or is something actually wrong with my child’s foot?

The answer depends on the pattern of pain, your child’s age, activity level, shoes, foot structure, and whether there are signs like limping, swelling, or pain that keeps returning.

At Restore Foot & Ankle Specialists in Plano, TX, we evaluate children with heel pain to identify the cause and create a treatment plan that helps them return to activity safely. Pediatric heel pain is common, especially in active kids, but it should not be ignored when it affects walking, sports, or daily life.

Child Heel Pain Is Common, But It Is Not Always “Growing Pains”

It is easy to assume that foot or leg pain in children is part of growing. However, true growing pains usually affect the legs more broadly, often occur at night, and typically do not cause limping, swelling, or pain in one specific spot.

Heel pain is different.

When a child points directly to the heel, limps after sports, avoids running, walks on tiptoes, or complains that cleats or shoes hurt, there may be a specific foot condition causing the pain.

Children’s feet are still developing. Their bones, growth plates, muscles, tendons, and ligaments are adapting as they grow. This makes them more vulnerable to certain injuries, especially during growth spurts and sports seasons.

The Most Common Cause of Heel Pain in Children: Sever’s Disease

One of the most common causes of heel pain in growing children is Sever’s disease, also called calcaneal apophysitis.

Despite the name, Sever’s disease is not actually a disease in the way many parents think of the word. It is an irritation or inflammation of the growth plate in the heel bone.

Children have growth plates, which are areas of developing cartilage near the ends of bones. In the heel, the growth plate can become irritated when repetitive pulling from the Achilles tendon and impact from running or jumping place stress on the back of the heel.

AAOS describes Sever’s disease as one of the most common causes of heel pain in growing children.

Why Sever’s Disease Happens

Sever’s disease often develops during a growth spurt. During these periods, bones may grow faster than muscles and tendons can stretch. This can create tightness in the calf muscles and Achilles tendon.

When a child runs, jumps, or plays sports, the Achilles tendon repeatedly pulls on the heel growth plate. Over time, that irritation can cause heel pain.

Common risk factors include:

• Soccer
• Basketball
• Football
• Track
• Cross country
• Gymnastics
• Dance
• Cheer
• Tennis
• Lacrosse
• Playing multiple sports
• Sudden increase in activity
• Tight calf muscles
• Flat feet
• High arches
• Poor shoe support
• Cleats with limited cushioning
• Hard playing surfaces
• Growth spurts

Sever’s disease is especially common in active children and young athletes.

What Age Do Children Get Sever’s Disease?

Sever’s disease usually affects children and adolescents whose heel growth plates are still open. HealthyChildren.org notes that it may first appear around ages 7 to 8 and usually resolves once the heel growth plate matures, often around ages 12 to 13 in girls and 13 to 14 in boys.

This is why heel pain in a 9-year-old soccer player or 12-year-old basketball player is often different from heel pain in an adult.

In children, the growth plate is often the vulnerable area. In adults, heel pain is more commonly related to plantar fasciitis, Achilles tendinitis, arthritis, nerve irritation, or other conditions.

Symptoms of Sever’s Disease

Children with Sever’s disease may complain of pain at the back or bottom of the heel.

Common symptoms include:

• Heel pain during sports
• Heel pain after sports
• Limping after activity
• Walking on tiptoes to avoid heel pressure
• Pain when squeezing the sides of the heel
• Pain with running or jumping
• Pain that improves with rest
• Pain that returns when activity resumes
• Tight calves
• Difficulty wearing cleats
• Pain in one or both heels

The pain may be mild at first and gradually worsen during the season. Some children continue playing even though they are uncomfortable, which can make symptoms last longer.

Is Sever’s Disease Serious?

Sever’s disease is not usually dangerous, and it does not mean your child’s heel is permanently damaged. However, it can be very painful and frustrating.

The main issue is that continued activity can keep irritating the heel growth plate. If your child keeps playing through pain, symptoms may worsen and interfere with sports, recess, walking, and daily activities.

The goal of treatment is to reduce pain, calm inflammation, improve flexibility, support the foot, and help the child return to activity safely.

Other Causes of Heel Pain in Children

While Sever’s disease is very common, it is not the only cause of pediatric heel pain. A proper evaluation matters because different causes require different treatment.

1. Plantar Fasciitis

Plantar fasciitis is more common in adults, but children and teens can develop it too.

The plantar fascia is a thick band of tissue along the bottom of the foot that supports the arch. When it becomes irritated, it can cause heel or arch pain.

Symptoms may include:

• Pain on the bottom of the heel
• Arch tightness
• Pain with first steps
• Pain after activity
• Tenderness under the heel
• Pain after prolonged standing

In children, plantar fasciitis may be related to tight calves, poor shoe support, flat feet, high arches, or repetitive sports activity.

2. Achilles Tendinitis

Achilles tendinitis occurs when the Achilles tendon becomes irritated from overuse or strain.

This can happen in active children and teens who sprint, jump, run hills, or suddenly increase activity.

Symptoms may include:

• Pain at the back of the heel
• Tenderness along the Achilles tendon
• Morning stiffness
• Pain with running or jumping
• Swelling or thickening
• Pain when pushing off

Achilles pain should be evaluated, especially if symptoms are persistent or worsening.

3. Heel Bruise

A heel bruise can happen after a hard landing, jumping from a height, stepping on a hard object, or repeated impact on hard surfaces.

Symptoms may include:

• Pain directly under the heel
• Tenderness with pressure
• Pain when walking barefoot
• Bruising in some cases
• Pain after impact activity

A bruised heel may improve with rest and cushioning, but persistent pain should be checked to rule out a fracture or growth plate irritation.

4. Stress Fracture

A stress fracture is a small crack or bone stress injury caused by repetitive impact. Although less common than Sever’s disease, it can occur in active children and teens.

AAOS explains that overuse injuries in children can occur when repetitive activity places too much stress on growing bones and tissues, and persistent pain should receive proper medical evaluation.

Stress fracture symptoms may include:

• Pain in one specific spot
• Pain that worsens with activity
• Pain that improves with rest
• Swelling
• Tenderness over bone
• Pain with hopping or jumping
• Pain that eventually occurs with normal walking

A stress fracture should not be ignored. Continuing sports can worsen the injury and lengthen recovery.

5. Flat Feet

Flat feet are common in children, and many children with flat feet have no symptoms. However, some children develop heel pain, arch pain, ankle fatigue, or leg tiredness due to poor foot mechanics.

Flat feet may contribute to:

• Heel pain
• Arch pain
• Ankle pain
• Shin pain
• Fatigue after walking
• Difficulty with sports
• Uneven shoe wear
• Overpronation

If flat feet are painful or affecting activity, a podiatrist can determine whether supportive shoes, stretching, or custom orthotics may help.

6. High Arches

High arches can also contribute to heel pain because they may reduce shock absorption and increase pressure on the heel and ball of the foot.

Children with high arches may experience:

• Heel pain
• Ball-of-foot pain
• Ankle instability
• Recurrent ankle sprains
• Calluses
• Pain with running or jumping

Proper footwear and orthotic support may help redistribute pressure.

7. Cleat-Related Heel Pain

Many young athletes develop heel pain during soccer, football, baseball, softball, or lacrosse seasons because cleats often have less cushioning than regular athletic shoes.

Cleats may contribute to heel pain when they are:

• Too tight
• Too narrow
• Too stiff
• Worn out
• Poorly cushioned
• Not appropriate for the playing surface
• Used during long tournaments

If your child only complains of heel pain in cleats, footwear may be a major contributor.

8. Injury or Trauma

Heel pain can also come from a sudden injury, such as a fall, twist, collision, or hard landing.

Seek prompt evaluation if the pain started after an injury and your child has:

• Swelling
• Bruising
• Severe pain
• Difficulty walking
• Inability to bear weight
• Visible deformity
• Pain that is not improving

Mayo Clinic recommends immediate medical care for heel pain involving severe pain and swelling near the heel, inability to bend the foot downward, inability to rise on the toes, or inability to walk normally.

How to Tell If Your Child’s Heel Pain Needs Medical Attention

Not every complaint of heel pain requires urgent care, but certain signs should not be ignored.

Schedule a podiatry appointment if your child has:

• Heel pain lasting more than one week
• Limping
• Pain during or after sports
• Pain in one specific spot
• Pain that keeps returning
• Swelling
• Redness or warmth
• Pain in both heels
• Difficulty wearing shoes or cleats
• Morning stiffness
• Pain that limits activity
• Walking on tiptoes
• Pain after an injury
• Symptoms that worsen despite rest
• Numbness, tingling, or burning

Mayo Clinic recommends scheduling an office visit when heel pain continues even when not walking or standing, does not improve within a few weeks, or includes numbness or tingling.

Questions Parents Should Ask Their Child

Children may not always describe pain clearly, so asking specific questions can help.

Try asking:

• Where exactly does it hurt?
• Does it hurt in one heel or both?
• Did the pain start after an injury?
• Does it hurt during sports or after sports?
• Does it hurt in the morning?
• Does it hurt in cleats?
• Does it feel better with rest?
• Are you limping?
• Can you run normally?
• Does squeezing the heel hurt?
• Did your activity increase recently?
• Did you recently get new shoes or cleats?

These details can help your podiatrist determine whether the pain is likely related to Sever’s disease, plantar fasciitis, injury, footwear, or another condition.

Should My Child Keep Playing Sports With Heel Pain?

This depends on the severity and cause of the pain.

Mild soreness that improves quickly may simply need temporary rest, stretching, and shoe support. However, a child should not continue playing if they are limping, changing how they run, avoiding heel pressure, or experiencing worsening pain.

Playing through heel pain can:

• Worsen inflammation
• Prolong recovery
• Change running mechanics
• Increase risk of other injuries
• Make the child hesitant to participate
• Lead to recurring symptoms

A podiatrist can help determine when activity modification is needed and how your child can safely return to sports.

Home Care for Mild Child Heel Pain

If symptoms are mild and there is no major injury, some initial home care may help.

Helpful steps may include:

Rest From Painful Activity

Temporarily reduce running, jumping, and sports that worsen pain. This does not always mean complete inactivity, but the heel needs time away from repetitive stress.

Ice the Heel

Apply ice for 10 to 15 minutes after activity to help reduce soreness.

Stretch the Calves

Tight calves and Achilles tendons can increase heel stress. Gentle calf stretching may help reduce tension.

Use Supportive Shoes

Avoid barefoot walking on hard floors. Supportive athletic shoes are usually better than flat sandals, flip-flops, or unsupportive slippers.

Avoid Painful Cleats Temporarily

If cleats worsen pain, your child may need a break from cleats or a footwear adjustment.

Try Heel Cups or Cushions

Heel cups may help reduce impact and pressure. AAOS notes that heel cushions, shoes with a slightly elevated heel, and stretching or strengthening exercises may be part of Sever’s disease treatment.

When Home Care Is Not Enough

Home care should not replace medical evaluation if pain is persistent, worsening, or limiting activity.

Your child should be seen if:

• Pain lasts more than one to two weeks
• Limping continues
• Sports participation becomes difficult
• Heel pain keeps returning
• Pain is severe
• There is swelling or bruising
• Pain occurs after a fall or injury
• Symptoms do not improve with rest and supportive shoes

A podiatrist can confirm the diagnosis and recommend a more specific treatment plan.

How a Podiatrist Diagnoses Child Heel Pain

At Restore Foot & Ankle Specialists, we evaluate pediatric heel pain by looking at the full picture.

Your child’s visit may include:

• Discussion of symptoms
• Sports and activity history
• Shoe and cleat evaluation
• Foot structure exam
• Gait evaluation
• Checking calf tightness
• Assessing Achilles tendon tension
• Heel squeeze test
• Looking for swelling or bruising
• Evaluating arch height
• Imaging when needed

Imaging may be considered if symptoms are severe, unusual, related to injury, or not improving as expected.

The goal is to identify the cause and create a treatment plan that works for your child’s age, activity level, and goals.

Treatment Options for Pediatric Heel Pain

Treatment depends on the diagnosis, but most child heel pain can be treated without surgery.

Activity Modification

This may include reducing running, jumping, or sports participation for a short period. Children may still be able to do low-impact activities depending on symptoms.

Stretching Program

Calf and Achilles stretching can be very helpful, especially for Sever’s disease and plantar fasciitis.

Heel Cups or Heel Lifts

Heel cups can cushion the heel and reduce stress from impact. Heel lifts may reduce pulling from the Achilles tendon in some cases.

Supportive Shoes

Supportive shoes can reduce stress on the heel and arch. This is especially important for children who spend long days in school, sports, or camps.

Custom Orthotics

Custom orthotics may be recommended if foot structure contributes to symptoms. They can help support the arch, improve alignment, and reduce abnormal pressure.

Orthotics may be helpful for children with:

• Flat feet
• High arches
• Overpronation
• Recurrent heel pain
• Sports-related foot pain
• Uneven pressure patterns

Physical Therapy

Physical therapy may help improve flexibility, strength, balance, and return-to-sport mechanics.

Anti-Inflammatory Care

In some cases, anti-inflammatory medication may be recommended if appropriate for the child. Parents should follow medical guidance and avoid giving medication without checking dosage and safety.

Immobilization

If pain is severe or the child is limping significantly, a walking boot or temporary immobilization may be recommended to allow the heel to calm down.

How Long Does Child Heel Pain Take to Improve?

Recovery time depends on the cause and severity of pain.

Mild symptoms may improve within a few weeks with rest, stretching, and supportive footwear. More persistent cases may take longer, especially if the child continues playing through pain or is in the middle of a growth spurt.

Sever’s disease can recur during growth periods, but it usually resolves once the heel growth plate matures. HealthyChildren.org notes that Sever’s disease typically goes away once the growth plate matures.

The focus is on controlling symptoms, supporting the foot, and keeping your child active in a safe way.

Can Child Heel Pain Come Back?

Yes. Pediatric heel pain can come back, especially during sports seasons or growth spurts.

Symptoms may return when:

• Activity increases suddenly
• Cleats are worn for long periods
• Calves become tight
• Shoes wear out
• The child plays multiple sports
• Training surfaces are hard
• Rest is not adequate
• Stretching is inconsistent

A prevention plan can help reduce flare-ups.

How Parents Can Help Prevent Heel Pain

Parents can help protect their child’s feet with a few practical steps:

• Make sure shoes fit properly
• Replace worn-out athletic shoes
• Avoid unsupportive footwear
• Encourage calf stretching
• Build sports activity gradually
• Watch for limping
• Avoid forcing children to play through pain
• Use heel cups if recommended
• Choose cleats with appropriate fit and support
• Schedule care early if pain returns

Children should be encouraged to speak up about pain. Pain is not weakness; it is information.

Pediatric Heel Pain in Plano, TX

Children in Plano and surrounding North Texas communities often participate in year-round sports, school athletics, club teams, dance, gymnastics, and recreational activities. With so much activity, heel pain is common—but it should not be ignored.

At Restore Foot & Ankle Specialists, we help children and families understand the cause of heel pain and choose treatment options that support healing, comfort, and safe return to activity.

We proudly serve families from Plano, Frisco, Allen, McKinney, Richardson, Murphy, Parker, Wylie, and nearby communities.

Frequently Asked Questions About Child Heel Pain

Is heel pain in children normal?

Heel pain is common, especially in active children, but persistent heel pain is not something to ignore. It may be caused by growth plate irritation, sports overuse, footwear, flat feet, plantar fasciitis, or injury.

Is Sever’s disease dangerous?

Sever’s disease is not usually dangerous, but it can be painful and limit activity. Treatment focuses on reducing pain, supporting the heel, improving flexibility, and modifying activity when needed.

Can my child play sports with Sever’s disease?

Some children can continue modified activity if pain is mild, but they should not play through limping or worsening pain. A podiatrist can help determine safe activity levels.

Why does my child walk on tiptoes when their heel hurts?

Children may walk on tiptoes to avoid placing pressure on a painful heel. This is common with Sever’s disease and other heel pain conditions.

Do kids need custom orthotics for heel pain?

Not every child needs custom orthotics, but they may help if flat feet, high arches, overpronation, or abnormal pressure patterns contribute to pain.

When should I worry about my child’s heel pain?

You should seek care if heel pain causes limping, lasts more than one week, worsens, follows an injury, causes swelling or bruising, limits sports, or keeps returning.

Final Thoughts: Why Does My Child’s Heel Hurt?

Your child’s heel pain may be caused by Sever’s disease, plantar fasciitis, Achilles irritation, a heel bruise, stress fracture, flat feet, high arches, cleat pressure, or injury. While some mild soreness can improve with rest and supportive shoes, persistent heel pain should be evaluated.

Children should not have to limp through sports, avoid activity, or complain of heel pain after every practice.

If your child is dealing with heel pain, limping, or sports-related foot discomfort, schedule an appointment at Restore Foot & Ankle Specialists in Plano today and let our team help your child get back to moving comfortably and confidently.