Your kid comes off the field hobbling. Not because of a rough tackle or twisted ankle, but something else. Something dull, deep, and frustrating. Maybe they’re walking on their toes. Say maybe they can’t bear to put their heel down at all.
One day, they’re sprinting full speed, scoring goals, chasing loose balls. The next? They’re wincing just from walking to the car.
You ask them what’s wrong, and all they can say is, “My heel hurts.”
Now you’re wondering what to do next. Is it just growing pains?
Are they faking it?
Do they want a break?
You don’t want to be that parent who overreacts, but you also don’t want to be the one who ignores something serious.
If that scenario sounds familiar, you could be dealing with Sever’s Disease, a common but confusing overuse injury that hits kids right during those intense years of growth and competition.
This is not a scary diagnosis. It is one you need to understand. I’ve lived it twice with my kid.
I’ve sat through practices hoping the pain would magically go away, and I’ve carried my son off the field when he just couldn’t take another step. So I wrote this to help you, the parent on the sidelines, trying to figure it all out.
Let’s walk through this together.
What Is Sever’s Disease?
Sever’s Disease (pronounced “See-vers,” not “severe” though it feels severe to your kid) is a painful irritation at the growth plate in the heel. It shows up most commonly in active kids between ages 9 and 14, especially those going through a growth spurt and playing high-impact sports like soccer.
Here’s what happens: your child’s bones are growing fast.
The Achilles tendon, which attaches the calf muscles to the heel, can’t keep up. That tension creates irritation right where the tendon meets the heel bone. Add in soccer cleats, hard ground, and constant movement, and boom, your kid’s heel is screaming for help.
SEE ALSO | Best Soccer Warm-Up Drills to Improve Skills and Stay Injury-Free
How to Spot the Symptoms (Before It Gets Worse)
Sometimes it starts small. A little limping after a game. A complaint that their “foot hurts.” A few hops on the good leg to avoid putting pressure on the other.
It can progress fast, especially if your player keeps pushing through the pain.
Watch for these signs:
- Limping after an activity
- Walking on tiptoes to avoid heel contact
- Pain in the back or bottom of the heel (sometimes both)
- Tenderness when you gently squeeze the heel from both sides
- Pain that eases with rest but flares up again at practice
- A total shift in how they run or move; guarded, slow, awkward
If your player consistently shows any combination of these signs, it’s time to act.
What You Can Do Right Away
You don’t need to rush to the ER. But you do need to step in early. Sever’s is manageable if caught and treated before it becomes chronic or, worse, leads to something more serious.
Here’s where to start:
1. Rest and Ice; Seriously, Just Rest
We all know how hard it is to tell a soccer-loving kid to sit out. But this isn’t about punishment—it’s about healing.
Let them rest. No running. No practice. No scrimmage. Just downtime.
After activity (if they must move around), ice the heel for 15–20 minutes. Do this a couple of times a day. Keep a cold pack in the freezer ready to go.
2. Over-the-Counter Help
If the pain is more than just annoying, you can give them ibuprofen to help reduce inflammation, but always in an appropriate dosage for their age and weight. This isn’t a cure, just a tool to manage symptoms.
3. Make an Appointment With a Specialist
Don’t skip this step. A pediatric sports medicine doctor or podiatrist can confirm the diagnosis and rule out fractures or more serious issues.
The other benefit? It validates the pain for your child. They leave the clinic understanding that it’s real. It’s not made-up. And it’s not their fault.
You’ll also get a treatment plan, which often includes a customized stretching routine, orthotics, or even temporary shoe changes.
SEE ALSO | Top 10 Ways Biking Boosts Soccer Fitness
Tools That Work
Let’s talk gear. Sever doesn’t respond well to poor equipment. Soccer cleats, in particular, are brutal for this condition; flat, rigid, and not heel-friendly at all.
1. Heel Cups
These are game-changers. A heel cup (or soft orthotic insert) cushions the impact and lifts the heel slightly, reducing the pull on the Achilles tendon. It’s like giving your child’s heel a break while they’re still in cleats.
We tried a few brands and landed on Tuli’s Heavy Duty Heel Cups. They slide into the cleats easily and make an immediate difference.
Pro tip: also use them in school shoes or everyday sneakers.
2. Stretching, Every Day
You’ll likely be given a set of stretches, usually calf and Achilles stretches. These don’t seem like much, but they’re essential. They relieve the tension that’s pulling on the heel and speed up recovery.
Make this routine part of their morning or bedtime ritual. Build the habit. It works.
3. Better Footwear Off the Field
Ditch the flimsy flip-flops for a while. Have them wear structured shoes with heel support and soft soles, even around the house or yard. Every step matters during recovery.
What NOT to Do
This part’s important, because we’ve all been tempted:
- Don’t force them to “tough it out.” Sever’s isn’t a weakness. It’s biology.
- Don’t let them play barefoot or in unsupportive shoes. It adds to the strain.
- Don’t ignore it. This injury doesn’t “just go away” without help.
- Don’t assume they’re being dramatic. Kids don’t fake this kind of pain, not for long.
SEE ALSO | Are Soccer Socks Supposed to Be Tight?
Preventing a Flare-Up (or Second Round)
You know what’s worse than Sever’s? Sever’s… again.
Once it’s healed, you’ll want to do everything you can to prevent it from coming back. That means long-term habits, not just short-term fixes.
1. Teach Proper Sitting Posture
This sounds silly, but hear me out. When your kid sits in school with their heels off the ground, or their feet dangling from a tall chair, it shortens the Achilles over time. That tightness builds up all day long.
Encourage them to sit with their feet flat and their heels touching the floor. It keeps the tendon gently stretched instead of locked in a tight position for hours.
2. Watch Out for Summer Swimming
Yeah. Swimming can trigger Sever’s. Why? Because those pointed toes while kicking in the pool constantly shorten the Achilles. Then they go from barefoot poolside play straight into fall soccer season, and boom heel pain.
If your child swims a lot during the off-season, introduce stretching into the routine early.
3. Invest in Proper Cleats
Not all cleats are created equal. The cheapest pair at the store might save you some money today, but cost you in medical bills and frustration later.
Look for cleats with:
- Good heel support
- Enough room for a heel cup insert
- Soft, flexible materials that move with the foot
- Proper stud height for your field type
When you’re trying on cleats, bring the heel cups. Make sure your kid can jog comfortably in the shoes with the inserts. No pinching, no tightness in the back.
A Word About Mental Health
You may notice your child feeling down, frustrated, or left out. They may get moody, quiet, or discouraged because they can’t train or play like their teammates.
Please acknowledge that. Let them be upset. Let them vent.
Then remind them: this is temporary. Healing is not falling behind; it’s a smart investment in their future health and performance. Tell them it’s okay to take time off and come back stronger.
And tell them you’re proud, not just for being a good player, but for being wise enough to listen to their body.
SEE ALSO | 7 Big Mistakes Every Soccer Parent Should Avoid
SEE ALSO | How to Avoid Soccer Knee Injuries with Effective Home Exercises
SEE ALSO | 5 Reasons Grip Socks Are a Must-Have for Soccer Players
