Photo by Bare Kind on Unsplash
For active kids, a little post-practice soreness is normal—but if your child regularly complains about heel pain after running, jumping, or playing sports, it might be more than “just tired feet.”
Heel pain in kids is surprisingly common, especially during growth spurts or sports seasons that involve lots of impact—like soccer, basketball, gymnastics, or track. The good news? Most heel pain is temporary and treatable with rest, proper support, and better footwear habits.
In this post, we’ll break down why kids experience heel pain after sports, what to watch for, and how parents can help kids stay active and pain-free.
Why Heel Pain Happens After Sports
When kids play high-impact sports, their heels take on a lot of stress. Running and jumping cause repetitive impact between the heel bone and the ground. For kids who are still growing, that can irritate the growth plate in the heel, a small area of developing tissue at the back of the foot.
This condition—known as Sever’s disease (calcaneal apophysitis)—is one of the most common causes of heel pain in active children between ages 8–14. It’s not a disease, and it doesn’t cause long-term harm, but it can make walking, running, or jumping uncomfortable for a while.
Other factors that contribute to heel pain include:
-
Worn or unsupportive shoes that don’t absorb impact
-
Tight calf muscles that pull on the heel during motion
-
Hard playing surfaces like turf or concrete courts
-
Sudden growth spurts that change foot alignment
Signs It’s More Than Just “Growing Pains”
Growing pains usually show up at night and fade by morning. Heel pain from overuse, on the other hand, tends to flare up during or right after activity.
Here’s what to look for:
-
Your child limps or walks on their toes after practice
-
Heel pain worsens during sports but improves with rest
-
Pain is focused in one or both heels, not the entire leg
-
Soreness returns after every game or activity
If you notice these signs, your child’s feet might need extra support—or a short break from high-impact activity to recover.
What Parents Can Do to Help
1. Give the heels a break.
Encourage rest and low-impact activities (like swimming or biking) until pain improves. Pushing through discomfort can make soreness worse.
2. Check their shoes.
Replace worn-out sneakers and make sure athletic shoes have good cushioning and heel structure. The shoe should flex at the ball of the foot—not the middle.
3. Add heel cushioning and support.
A shock-absorbing heel cup—like KidSole’s Sport Traction Gel Heel Cups—can help reduce impact, stabilize the heel, and provide all-day comfort for active feet.
4. Stretch before and after activity.
Simple calf stretches or gentle ankle rolls help relieve tension and improve flexibility.
5. Soothe soreness at night.
A warm compress or gentle massage can relax tight muscles and ease post-activity discomfort.
⚠️ When to check with your pediatrician:
If pain lasts more than a week, affects one foot more than the other, or causes your child to limp or avoid activity, it’s best to get a quick professional opinion.
Keeping Kids Moving—Comfortably
Heel pain after sports is common, but it doesn’t have to sideline your child. With the right mix of rest, supportive footwear, and impact-absorbing cushioning, most kids bounce back quickly and get back to doing what they love.
At KidSole, we design insoles and heel cups made just for kids—because growing feet deserve comfort and protection on every step of their journey.
If your child’s heels are sore after sports, it may be time for extra cushioning.
👉 Shop KidSole’s Sport Traction Gel Heel Cups — designed to support active kids with lightweight, shock-absorbing comfort.
