Heel Pain: How to Care for Your Child

Heel pain can happen for different reasons, and it can come on slowly or suddenly. Heel pain may feel like an ache, soreness, or sharp pain and is often worse during walking. Follow these instructions to care for your child.

• Follow your health care provider's recommendations for:

  • how long your child should take a break from sports and activities that might put stress on the heel, such as running, dancing, and jumping

  • trying low-impact exercises that are less likely to cause pain, such as swimming or biking

  • any stretching or strengthening exercises

  • seeing a physical therapist

       For pain, your child can:

• Take ibuprofen (such as Advil^®, Motrin^®, or a store brand), if recommended by your health care provider. Follow the directions on the label for how much they should take and how often.

• Place a cold pack wrapped in a towel on the area for 15–20 minutes a few times a day for the first few days after an injury. Put a towel or cloth between the cold pack and the skin. 

• Place a heat pack wrapped in a towel on the area for no longer than 20 minutes (being careful not to burn the skin) or have your child take a warm bath or shower. Heat packs can also help with stiffness.

• Wear well-fitting shoes. They should support the foot and provide cushioning. Adding a heel cup (a shoe insert that cushions the heel) may also help.

• Avoid going barefoot until the pain is gone.

Your child has:

• pain that gets worse

• no improvement in pain after a few days

• trouble walking

• signs of infection, such as fever, swelling, warmth, or redness of the heel

Your child has:

• severe pain

• numbness, tingling, or weakness in the foot

What causes heel pain? Heels take a lot of stress every day when we stand, walk, and run. Many things can cause heel pain, such as:

• overuse

• plantar fasciitis (when a band of tissue in the bottom of the foot gets irritated)

• muscle strain

• sports, especially if someone does too much activity too quickly 

• injury

• stress

• other medical conditions, like an infection or inflammation

What can help prevent heel pain? It may help for your child to:

• Work with a sports trainer to make sure they don't overtrain and that they warm up and cool down correctly.

• Wear supportive athletic shoes.

• Get plenty of physical activity to keep muscles strong.

• Stay at a healthy weight.

• Talk to a counselor if stress might be a cause of the pain.