A Real-Life Example
A few days ago, a mom shared in our parent group:
“My son wakes up every morning and says his heel hurts when he takes the first steps. It goes away after a bit of walking. At first, I thought it was just his shoes, but even with new ones, the pain is still there. It’s getting worse—should I be worried?”
This kind of situation is more common than you might think, and one possible cause is plantar fasciitis—even in kids.
What Is Plantar Fasciitis?
Plantar fasciitis is when the band of tissue (called the plantar fascia) that connects the heel bone to the toes becomes irritated or inflamed.
It’s more common in adults, but active children, especially those who love to run and jump, can develop it too.
Signs of Plantar Fasciitis in Kids
- Heel pain when your child first wakes up and stands
- Pain gets better after a few minutes of walking
- Tenderness on the bottom of the heel
- Pain comes back after long periods of walking or running
Why Can Children Get It?
Even though it’s often seen in adults, kids can develop plantar fasciitis because of:
- Too much activity (jumping, running, sports)
- Poor footwear (shoes that don’t support the arch or are too stiff)
- Growth spurts—muscles and bones grow at different rates, causing tightness
- Flat feet or high arches
What You Can Do at Home
- Let them rest – Reduce high-impact activities for a while
- Cold compress – Ice the heel for 15 minutes once or twice a day
- Stretching exercises – Gentle stretches for the foot and calf can help
- Supportive shoes – Choose shoes with arch support and soft soles
- Use heel cushions or orthotic inserts if needed
- Avoid walking barefoot, especially on hard surfaces
When to See a Doctor
Consider visiting a doctor if:
- The pain lasts more than 2 weeks
- Your child starts limping or avoids walking
- Pain is strong and interferes with daily life
A pediatrician, orthopedist, or foot specialist can check for plantar fasciitis or rule out other conditions like stress fractures.
Final Thoughts
If your child complains about heel pain in the morning, don’t ignore it. It may be more than just “growing pains” or tired feet.
With proper care—rest, good shoes, and stretching—most kids get better quickly. But when in doubt, get a doctor’s opinion to help your child start their day without pain.
