Children’s Heel Pain vs Screen Time
Keeping growing feet active: orthotics, foot growth, and managing heel pain in children
As podiatrists, and parents ourselves, we understand how challenging it can be to keep children active, healthy, and pain-free, especially in a world dominated by screens. Physical activity plays a vital role in children’s physical development, mental wellbeing, and social confidence, so when foot or leg pain starts limiting their ability to play sport, it can be frustrating and worrying for both children and parents.
At Waikato Podiatry Clinic, when we treat children with foot and leg pain, our goal is always to reduce pain while keeping them as active as safely possible.
With young people, the idea of trying to keep them as active as possible, is really exciting for parents, and important for their general health, both physical and mental.
So when they develop an injury, and they're prescribed retirement for a period from their sport, that's pretty gutting for both them and for the parents.
We want to keep them as active as is practically possible. Severs, or children's heel pain is probably the most common thing that we would see that would do this for young people. And the frustrating thing for me is that this doesn't necessarily always need to be the case, we don't need to be able to just prescribe total rest.
All we need to be able to do is implement a well-structured treatment regime that involves stretching the tight tissue down the back of the leg, educating about what the problem is and how it is best managed, making sure that the footwear is appropriate, and sometimes being selective about the amount and type of exercise that's done.
Obviously, this is a continuum and some presentations are a lot more severe than others. So we can't generalize too much. But I would estimate that in 90% of cases, if we follow some basic rules, we can allow the kids to still continue to play sport and work around this heel pain.
One of the main tools that I see that is very useful in this situation is the Asics Lethal range of rugby boots and football boots.
This positive pitch here equates a lot closer to a running shoe in that it has a positive elevation in through the back here. When the ground is soft, the heel tends to drop down, and that can increase the tension on the back of the heel which will be aggravating with the growth plate problem which is Severs.
So one of the steps that we can do is get into a positive pitch boot, such as the Asics Lethal range, have the condition diagnosed accurately and have a well-structured treatment regime.
Understanding children’s foot growth
When do children’s feet grow the fastest?
Between the ages of six and twelve, both boys’ and girls’ feet grow at their fastest rate. On average, foot length increases by about 1 cm per year during this period.
From around twelve to seventeen, foot growth slows significantly:
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Boys’ feet grow an additional ~10% total
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Girls’ feet grow only ~2% total
These are averages, of course—some children grow slightly more, others slightly less—but they provide a useful guide.
A simple reference point can be parents’ own foot sizes. For example, two parents with size 8 feet are very unlikely to have a child who ends up with size 12 feet, unless there’s a strong family history of large feet.
How long do children’s orthotics last?
Because of these growth patterns, orthotics often last much longer than parents expect:
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Ages 6–12: Orthotics typically last 2–3 years
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Ages 12–17: Orthotics may last 3 years or more, often until the device itself wears out
When properly prescribed and reviewed, orthotics are a very cost-effective treatment, helping reduce pain, prevent further issues, and keep kids active during important developmental years.
Keeping kids active through heel pain (Sever’s Disease)
One of the most common conditions we see in active children is Sever’s disease, also known as children’s heel pain. This condition is related to irritation of the heel growth plate and often occurs during growth spurts, particularly in sporty kids.
Being told to completely stop sport can be devastating for young athletes, and often unnecessary.
In the majority of cases (around 90%), children can continue playing sport if we implement a well-structured treatment plan, which may include:
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Stretching tight muscles and tissues in the calves and Achilles
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Education for both child and parents about the condition
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Ensuring appropriate footwear
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Modifying the type and volume of activity, rather than total rest
Every case sits on a spectrum, some are mild, others more severe, so individual assessment is essential.
The importance of sports footwear
Footwear plays a critical role in managing heel pain. One tool we frequently find useful is a positive pitch sports boot, such as the ASICS Lethal range for rugby and football.
A positive pitch boot has a slightly raised heel, more like a running shoe. On soft ground, standard boots allow the heel to sink down, increasing tension through the Achilles tendon and placing extra stress on the heel growth plate. A raised heel can help reduce this strain and improve comfort during play.
Combined with an accurate diagnosis and a structured management plan, appropriate footwear can make a significant difference.
Active, not inactive
At Waikato Podiatry, we don’t believe that pain automatically means stopping sport altogether. Our focus is on:
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Accurate diagnosis
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Individualised treatment plans
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Keeping children moving safely
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Supporting parents with clear, honest advice
No parent wants to see their child in pain, and we hope this article reassures you that orthotics, footwear, and structured care are effective, practical, and long-lasting solutions for growing feet.
Still in pain?
Are you feeling like you have tried everything but your child is still in pain?
We have a track record of diagnosing and successfully treating cases that have previously proven difficult to resolve and we'd love to help you get back on your feet doing what you love.
Call us or drop us an e-mail & we'll get back to you as soon as possible to discuss your child's pain and some possible solutions. You can also book an appointment online.
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