®Calf stretch with a straight knee
Stand facing a wall with your hands on it. Keep one leg behind you with the knee straight; press the back heel into the floor and lean forwards until you feel a stretch in your calf.
20–30 seconds, 3–4 times a dayAges 8–10When it is most common in girls
Ages 10–14When it is most common in boys
3 monthsResearch finding: waiting and watching, heel cups and physiotherapy gave the same result at this point
6 weeksWhen to see a specialist if there is no improvement despite following the advice
Symptoms
- Heel pain that gets worse with activities such as running and jumping and eases with rest.
- Limping or walking on tiptoe.
- Tenderness when the heel is squeezed from both sides; mild swelling where the Achilles tendon attaches to the bone.
- Tight calf muscles; in one or both heels.
What causes it?
- During growth spurts, the bones grow faster than the calf muscles and the Achilles tendon.
- The tight Achilles tendon pulls repeatedly on the growth area of the heel bone and irritates it.
- This is why it can come back with each new growth spurt.
What helps?
1
Adjust activity
If the pain is severe, take a break from running and jumping; swimming and cycling are good options. Rest with the leg raised after sport.
2
Apply ice
You can put ice wrapped in a towel on the heel for 10–15 minutes, especially after activity.
3
Heel cups and shoes
Use shock-absorbing insoles or gel heel cups and supportive shoes; avoid walking around barefoot.
4
Stretch the calves
Calf stretches reduce tightness. If the pain returns during a new growth spurt, start the stretches again.
Exercises at home
Three exercises to relax the calves
Do the stretches slowly and without forcing. If an exercise makes the pain worse or causes new pain, stop and ask a specialist.
Calf stretch with bent knees
Stand with one foot in front of the other and both heels on the floor. Bend both knees slightly; you will feel the stretch in the lower calf, near the heel.
20–30 seconds, 3–4 times a dayAnkle movement
Sit or lie down. Pull your foot up towards you and hold for 5 seconds, then point your toes towards the floor and hold for 5 seconds.
10 reps, 2–3 times a dayFrequently asked questions
Should my child stop sport?
They don’t need to stop completely. If the pain is severe, they can take a break from sports involving running and jumping until it settles; in the meantime, lower-impact activities such as swimming and cycling are a good choice. Once the pain has gone, they can build their activity back up gradually.
How long does it take?
The heel pain usually goes away once growth is complete. It can come back several times during periods of growth. If there is no improvement within 6 weeks despite following the advice, you can see a specialist.
Do heel cups or insoles help?
Small studies found that gel heel cups and shock-absorbing insoles reduced pain in the short term. In a study of 124 children, all groups improved markedly within 2 months; the extra difference from heel cups was small, and changing footwear made no extra difference.
Is physiotherapy needed?
In a study of 101 children, there was no difference at 3 months between waiting and watching, shock-absorbing heel cups, and physiotherapy with calf strengthening. So most children get better with simple measures. If the pain does not go away or keeps coming back, a personalised assessment can help guide you.
Why do both heels sometimes hurt at once?
Because the condition is linked to growth, it can affect one heel or both at the same time.
For knee pain during growth, see the Osgood-Schlatter guide; for heel pain in adults, see the plantar fasciitis guide.
When should you see a doctor?
- Severe heel pain started after an injury, or a snapping or cracking sound was heard at the time
- Your child cannot walk, stand on tiptoe or climb stairs
- The foot or ankle looks misshapen, or there is swelling and bruising in the calf and ankle
- Numbness or tingling in the foot
- The pain is very severe, interferes with daily life or does not improve with home care
Sources
- Cambridge University Hospitals NHS Foundation Trust. Sever’s disease. Version 3, September 2024.
- NHS Lothian. Sever’s disease: self-management guide. May 2022.
- Uvelli K, Neher JO, Safranek S. Treatment for calcaneal apophysitis. Am Fam Physician. 2017;96(2):126–127.
- NHS. Heel pain. Page last reviewed: 24 October 2025.