Heel Pain in Kids — The 4 Causes and What to Do About Each

The 4 causes of kids' heel pain

1. Sever's disease (the most common)

Growth-plate inflammation at the back of the heel. Kids 8–14, especially during growth spurts and sports seasons. Pressing on the sides of the heel hurts. Usually affects both heels. Full guide →

2. Plantar fasciitis

Inflamed tendon along the arch of the foot. Pain is worst with the first steps in the morning or after sitting. Pain is usually on the arch or the inside bottom of the heel. Full guide →

3. Achilles tendinitis

Inflamed Achilles tendon. Pain is above the heel, where the tendon inserts. Common in teens and late preteens who play running or jumping sports. Responds to the same calf-stretching protocol as Sever's.

4. Calcaneal stress fracture (rare)

Overuse fracture of the heel bone. Rare in kids. Usually only one foot, pain worsens over time, may have visible swelling. Requires medical evaluation — do NOT treat with stretching alone.

The universal daily routine

Three of the four (Sever's, plantar fasciitis, Achilles tendinitis) respond to the same daily stretching protocol:

1. Wall calf stretch, straight knee — 30 seconds per leg
2. Wall calf stretch, bent knee — 30 seconds per leg
3. Towel stretch (pulling toes back) — 30 seconds per foot
4. Foot roll over a tennis ball or frozen water bottle — 2 minutes per foot
5. Ankle circles + ankle alphabet — 30 seconds per foot

When to see a pediatric orthopedist

• Pain on only one heel and worsening
• Limping at rest, not just after sports
• Visible swelling, redness, or warmth
• Fever alongside heel pain
• No improvement after 6 weeks of consistent stretching

Related

• Sever's disease — complete guide
• Plantar fasciitis in kids
• Growing pains vs. heel pain