Heel Pain in Children: Causes, Treatment Tips & When to Visit the Podiatrist

If your child has been limping after sports, complaining about sore heels, or asking to sit out of playtime, you’re not alone. Heel pain in children is actually pretty common—but it’s not something to brush off as just “growing pains.” Kids are active, always running and jumping, and sometimes their feet can’t keep up with how fast they’re growing. That’s where pediatric heel pain comes in.

At Florida Foot & Ankle, we see this all the time. Parents come in worried that their child’s pain is just part of growing up, but often there’s an underlying cause that needs attention. The good news? Most cases can be treated easily and don’t require anything major—just the right approach and support.

What Causes Heel Pain in Kids?.

There are a few different reasons children get heel pain, but one of the most common is something called Sever’s disease (also known as calcaneal apophysitis). Despite the name, it’s not really a disease—it’s inflammation of the growth plate in the heel bone, which happens when kids are growing quickly and staying active. It’s especially common in kids who play sports like soccer, basketball, or gymnastics.

Another cause is children’s plantar fasciitis, which is irritation of the band of tissue (the plantar fascia) that runs along the bottom of the foot. You might notice your child complaining about pain in the heel when they first get up in the morning or after long periods of standing or running. Tight calf muscles, flat feet, or worn-out shoes can all make this worse.

Other possible causes include:

• Poorly fitting shoes that don’t provide enough heel support
• Flat feet or high arches that strain the heel
• Overuse injuries from repetitive impact
• Less commonly, a stress fracture or infection
  

At-Home Treatment Tips

If your child’s heel pain just started and it’s mild, there are a few simple things you can do at home to help.

• Rest: Give the heel a break from high-impact activities like running and jumping for a few days. Let them swim or do something low-impact instead.
• Ice: Apply an ice pack to the sore heel for about 15–20 minutes after activity.
• Supportive Shoes: Make sure they’re wearing sneakers that fit well and have good arch and heel support. Avoid old, worn-out shoes.
• Stretching: Gentle stretches for the calves and Achilles tendon can relieve tension. Try having your child stretch their calves against a wall before and after sports.
• Heel Cushions or Orthotics: A soft heel cup or insert can make a big difference, especially for kids with flat feet or tight calves.

If the pain improves within a few days, great! But if your child keeps limping, avoiding activity, or waking up at night from pain, it’s time to get it checked out.

When to See a Podiatrist

Heel pain that doesn’t go away after a week or two isn’t something to ignore. It could mean the growth plate is seriously irritated or that there’s another condition at play. Schedule a visit with us if you notice:

• Pain that’s been around for more than a week
• Limping or walking on toes to avoid heel pressure
• Pain that’s worse in the morning or after rest
• Swelling, redness, or bruising around the heel
• Trouble participating in sports or regular play

At Florida Foot & Ankle, our podiatrists specialize in pediatric heel pain and children’s plantar fasciitis. We’ll do a gentle exam, possibly take X-rays if needed, and develop a plan that fits your child’s activity level and comfort. Most of the time, treatment involves stretching, footwear changes, or simple orthotics—no surgery required.

Helping Kids Get Back on Their Feet

Heel pain can be frustrating for kids who love to play and for parents trying to help them feel better. The important thing is to catch it early and make sure it’s treated properly so it doesn’t turn into a long-term issue.

Most children recover quickly once we identify what’s causing the pain and make small changes to their shoes or routines. The goal is simple: get your child back to doing what they love, without discomfort holding them back.

If your child is dealing with heel pain that’s not improving, don’t wait. Schedule a visit to Florida Foot & Ankle today. Our team is here to help your child move, play, and grow pain-free.