Case Example:
8-year-old Ethan kept saying, “Mom, my heel really hurts after school—I can barely walk!” At first, his mom thought he might just be trying to skip PE class. But one day, she noticed him limping badly and knew it wasn’t just an excuse. A visit to the doctor revealed the cause: a common condition called Sever’s disease, also known as calcaneal apophysitis.
Many parents have had a similar experience—your child suddenly starts complaining about heel pain without any clear injury. The pain comes and goes, especially in the back of the heel. So, what could be causing it, and what should you do?
1. Sever’s Disease (Calcaneal Apophysitis) – The Most Common “Growing Pain”
Typical age: 8–14 years, especially active children
Symptoms: Heel pain that gets worse after running or playing, and feels better with rest. Sometimes both heels hurt.
This condition happens when the growth plate in the heel gets irritated from repeated pulling by the Achilles tendon. It’s not a serious disease, but it can affect your child’s ability to play and walk comfortably if left untreated.
What you can do:
- Limit intense activities like running and jumping
- Use ice packs or warm compresses to ease the pain
- Try cushioned heel pads or shock-absorbing insoles
- See a pediatric orthopedist if symptoms persist
2. Wearing the Wrong Shoes
Typical age: All ages
Symptoms: Redness, blisters, or pain right on the skin of the heel
Shoes that are too tight, too loose, or poorly cushioned can rub against the heel and cause pain, especially during long days of walking or playing.
What you can do:
- Choose well-fitting, breathable shoes with good support
- Avoid old, worn-out shoes or unsupportive styles like flip-flops
- Let your child try shoes on and walk around before buying
3. Plantar Fasciitis (Less Common but Possible)
Typical age: More common in very active teens
Symptoms: Sharp pain in the bottom of the heel, especially with the first few steps in the morning or after sitting for a long time
This is inflammation of the thick band of tissue under the foot. It’s rare in young children but can happen in active older kids or athletes.
What you can do:
- Encourage rest and reduce sports activities for a while
- Apply ice, massage the foot, and do gentle stretching
- Use arch-support insoles if recommended by a doctor
4. Foot Injury or Sprain
Typical age: All ages
Symptoms: Sudden pain, swelling, or bruising after a fall or bump
A twist, fall, or rough play can lead to a sprain or even a small fracture in the foot or heel.
What you can do:
- Use ice for the first 48 hours and elevate the foot
- Avoid putting weight on the injured foot
- If swelling or pain is severe, see a doctor for an X-ray
5. Flat Feet or Foot Structure Issues
Typical age: Often noticed in preschool or elementary school years
Symptoms: Tired or sore feet after walking, unsteady steps, or pain in the heel and arch
Some kids have naturally low arches (flat feet), or their feet haven’t developed strong support muscles yet. This can put extra stress on the heel.
What you can do:
- Have a foot specialist check if arch support insoles are needed
- Try simple foot-strengthening exercises (like picking up a towel with toes)
- Encourage barefoot play on safe surfaces like grass or soft mats
When Should You See a Doctor?
Take your child to a doctor if:
- Heel pain lasts more than a week with no improvement
- The pain keeps them awake at night
- There’s visible swelling or trouble walking
- They walk with a limp or unusual posture
Final Thoughts
When your child says their heel hurts, it’s not always an excuse to skip gym class. Pay attention to their complaints—they might be showing early signs of a real issue. Understanding the cause of heel pain helps you take the right steps early, so your child can stay active and happy without discomfort.
