Real-life example:
“My child started complaining about heel pain after a recent track and field practice at school. At first, I thought it was just normal tiredness and didn’t pay much attention. But the pain didn’t go away. It hurt during walking or running, but not when resting. That’s when I started to worry—it clearly wasn’t just fatigue.”
This kind of heel pain is quite common in active kids between the ages of 8 and 14, especially during growth spurts. One of the most frequent causes is something called Sever’s disease—a temporary condition related to growing bones and physical activity. Thankfully, it’s usually manageable with simple care at home.
Why Does My Child Have Heel Pain
According to experts from the American Academy of Pediatrics and Mayo Clinic, the main reasons kids may experience heel pain include:
- Sever’s Disease (Calcaneal Apophysitis):
This is the most common cause of heel pain in active children. It happens when the growth plate in the heel becomes irritated due to repetitive stress—like running or jumping. Pain usually gets worse with activity but improves with rest. - Wearing the Wrong Shoes:
Shoes with poor cushioning, no heel support, or thin soles can put extra pressure on the heel. - Sudden Increase in Physical Activity:
A quick jump in activity level (e.g., joining a sports team or doing lots of running all at once) can trigger heel pain. - Foot Structure Issues:
Conditions like flat feet or high arches can cause uneven pressure on the heel.
What Can Parents Do at Home?
1. Rest and Reduce Activity
Let your child take a break from intense running or jumping. Resting is often the most effective way to reduce heel pain.
2. Apply Ice
Put an ice pack (wrapped in a towel) on the heel for 15–20 minutes, 2–3 times a day. This helps reduce pain and swelling.
3. Choose Better Shoes
Make sure your child wears well-cushioned shoes that provide good heel and arch support. Avoid flip-flops or thin-soled shoes. Heel cups or soft insoles can also help.
4. Gentle Stretching
Once the pain starts to improve, gentle stretching of the calf muscles and Achilles tendon can help. Avoid forcing any stretches—keep it mild and slow.
5. Watch Weight and Nutrition
A healthy weight reduces stress on the feet. Make sure your child is getting enough calcium, vitamin D, and protein to support bone growth.
When to See a Doctor
Seek medical help if:
- The pain lasts more than 2 weeks
- Your child limps or avoids walking
- There’s swelling, redness, or tenderness
- Pain keeps getting worse even without activity
Doctors may suggest a physical exam or imaging like X-rays. In some cases, they might recommend physical therapy or special shoe inserts.
Final Thoughts for Parents
Most heel pain in children is not serious and can be handled at home with proper care. But your child’s complaints should never be ignored—especially if the pain is repeated or affects daily movement. With rest, better shoes, and some attention, your child’s feet will feel better and be ready to run again soon!
