My Child Has Heel Pain — Is It Just Growing Pains?

Heel pain in children is common, particularly in active kids — but it’s often misunderstood.

Many parents are told, or assume, that heel pain is “just growing pains” and something their child will grow out of. While growth plays a role in some conditions, persistent heel pain is not something that should simply be ignored.

The good news is that most causes of heel pain in children are treatable, especially when identified early and managed appropriately.

This article explains:

• What growing pains really are (and aren’t)

• The most common causes of heel pain in children

• Key signs and symptoms of each condition

• What you can do at home

• Why correct diagnosis and rehabilitation matter

Our goal is to help you feel informed, reassured, and confident in supporting your child’s recovery.

First — what are “growing pains”?

Despite the name, growing pains are not actually caused by growth plates or bone growth.

Classic growing pains:

• Occur in both legs (often calves or thighs)

• Are more common in the evening or at night

• Do not cause pain during sport or activity

• Do not cause limping

• Are not localised to one specific spot like the heel

👉 Heel pain that is activity-related, localised, or causes limping is unlikely to be simple growing pains.

Common causes of heel pain in children

1. Sever’s disease (calcaneal apophysitis)

The most common cause of heel pain in children

What it is:Sever’s disease occurs when the growth plate at the back of the heel becomes irritated. It’s most common during growth spurts, particularly in active children aged 8–14.

Signs and symptoms:

• Pain at the back or underside of the heel

• Worse with running, jumping, or sport

• Limping after activity

• Pain improves with rest

• Often affects one heel, but can be both

Common contributing factors:

• Rapid growth

• High sports load (football, soccer, netball, basketball)

• Tight calves

• Sudden increase in training

• Poor load management

Despite the name, Sever’s disease is not permanent damage — but it does need the right management.

2. Achilles tendon overload

What it is:In some children, the Achilles tendon becomes overloaded, particularly if they’re training frequently or have tight calf muscles.

Signs and symptoms:

• Pain at the back of the heel or just above it

• Stiffness in the morning

• Pain that worsens with repeated activity

• Tenderness along the tendon

This condition is less common than Sever’s but can occur alongside it.

3. Plantar heel pain (plantar fascia irritation)

What it is:Irritation of the tissue on the underside of the foot that supports the arch.

Signs and symptoms:

• Pain under the heel, closer to the arch

• Pain with first steps after rest

• Discomfort during or after activity

• May worsen with barefoot walking

While more common in adults, it can occur in children — especially those involved in running and jumping sports.

4. Stress-related bone injury (less common, but important)

What it is:Repetitive load can sometimes lead to stress reactions in the heel bone.

Signs and symptoms:

• Pain that progressively worsens

• Pain that doesn’t settle with rest

• Pain even during walking

• Limping that persists

This requires prompt assessment to avoid worsening injury.

5. Other less common causes

• Inflammatory conditions

• Nerve-related pain

• Infection (rare, but serious)

• Trauma or fracture

Persistent pain, swelling, redness, or night pain should always be assessed.

What can you do if your child has heel pain?

1. Reduce aggravating load (not all activity)

Complete rest is rarely needed, but:

• Reduce high-impact activities (running, jumping)

• Modify training volume or frequency

• Allow pain to settle between sessions

The goal is load management, not immobilisation.

2. Address calf flexibility and strength

Tight or weak calves increase load on the heel.

Helpful strategies may include:

• Gentle calf stretching

• Progressive calf strengthening

• Age-appropriate exercises

This should always be matched to your child’s age and activity level.

3. Check footwear

Shoes should:

• Provide good heel cushioning

• Fit well (not too small)

• Be appropriate for the sport

Worn-out or unsupportive footwear can worsen symptoms.

4. Avoid pushing through pain

Pain is information — not something to ignore.

Encouraging children to “push through” heel pain often:

• Prolongs symptoms

• Increases frustration

• Delays return to sport

Why correct diagnosis matters

While many heel pain conditions look similar, management can differ significantly.

Without the right diagnosis:

• Load may be reduced too much or not enough

• Exercises may be inappropriate

• Pain may linger for months

• Children may lose confidence in movement or sport

Correct diagnosis allows:

• Targeted rehabilitation

• Clear activity guidelines

• Faster and safer return to sport

• Reduced recurrence risk

The importance of a structured rehabilitation plan

Rehabilitation isn’t just about settling pain — it’s about:

• Gradually restoring load tolerance

• Supporting growth and development

• Teaching the body to handle sport demands

• Preventing recurrence during future growth spurts

At Body Fit Physiotherapy, we take time to:

• Understand your child’s sport, training load, and goals

• Assess movement, strength, and flexibility

• Guide parents on what’s safe — and what’s not

• Build confidence, not fear, around activity

When should you seek help?

It’s a good idea to see a physiotherapist if:

• Heel pain lasts more than 1–2 weeks

• Your child is limping

• Pain limits sport participation

• Symptoms worsen with activity

• Pain doesn’t settle with simple load modification

Early assessment often means shorter recovery times and less disruption to sport and school.

A reassuring takeaway

Heel pain in children is common — and in most cases, very manageable.

It’s rarely “just growing pains”, but it also rarely means something serious when addressed early. With the right diagnosis, sensible load management, and an age-appropriate rehab plan, most children return to full activity confidently and safely.

How Body Fit Physiotherapy can help

At Body Fit Physiotherapy, we regularly work with children and families to manage heel pain through:

• Thorough assessment

• Clear explanations in plain English

• Individualised rehabilitation

• Collaboration with parents, coaches, and GPs when needed

If your child has heel pain and you’re unsure what’s going on, we’re always happy to help guide the next steps — so they can get back to being happy, active kids.