Heel Cups for Kids: How to Stop Heel Pain
Last updated: September 14, 2026 · Written by Juan Valenzuela, Certified Children’s Shoe Fitter
Has your child been complaining about heel pain and been diagnosed with Sever’s disease or plantar fasciitis? These are two of the most frequent causes of heel pain in children, though other factors — high-impact activity, improper footwear, obesity, or flat feet and high arches — can make it worse too. If your doctor has recommended supportive shoes and heel cups but didn’t specify which models to choose, you’re in the right place. I’ll guide you through the two most effective heel cups for kids with heel pain, how to fit them correctly, and which shoes to pair them with.
The Importance of Being Proactive
Foot and leg pain is never normal, and I always recommend being proactive about treating a child’s foot conditions before they get worse. If your child is complaining, it’s worth addressing now rather than assuming they’ll grow out of it.
What Is Causing Your Child’s Heel Pain?
Heel pain in children is often linked to growth and development. During growth spurts, several conditions can affect the feet and heels — young athletes and kids with pronation-related issues like flat feet are at the highest risk. The two most common causes are Sever’s disease and plantar fasciitis.
Sever’s disease (also known as calcaneal apophysitis) is by far the most common cause of heel pain in children. Pain tends to increase with activity, and it usually occurs in kids between ages 8 and 14. It can affect both heels, but normally affects just one.
Plantar fasciitis is characterized by heel pain that’s often worse in the morning or after periods of rest. Kids generally feel the most pain at the start of an activity, which then eases and often goes away after 10–15 minutes.
Both conditions can be treated and prevented by wearing heel cups alongside supportive shoes.
How Heel Cups Can Help
Heel cups provide cushioning and support that alleviates discomfort and promotes healing. By redistributing pressure and creating a more supportive environment inside the shoe, they can meaningfully improve a child’s comfort during activity — heel pain doesn’t have to sideline your child.
What Makes the Heel Cups I Recommend Effective?
Extra cushion and padding. Superior shock absorption protects the heel and reduces foot fatigue, which matters most for active kids in sports or other high-impact activities.
Support. A heel cup stabilizes the heel and helps maintain proper alignment, which reduces the tension contributing to the pain.
Comfort. Soft, flexible materials conform to the shape of the foot, so kids can wear them for extended periods without discomfort.
When selecting heel cups, your child’s unique foot shape and specific condition matter — I offer personalized recommendations for exactly this reason.
The Best Heel Cups for Kids with Heel Pain
These heel cups provide additional cushioning and support to your child’s heels, reducing stress and alleviating pain. They’re a non-invasive option that fits into most of your child’s current shoes, as long as those shoes are supportive.
Tuli’s Heel Cups
- Order on Amazon
- Ideal for treating and preventing general heel pain, plantar fasciitis, Sever’s disease, excessive pronation, and Achilles tendonitis
- Small: little kid 10.5 through big kid 6, under 80 lbs
- Regular: big kid 6 and above, up to 175 lbs
I’ve fitted this heel cup in many different children’s shoes, and in most cases the pain was significantly reduced or eliminated.
KidSole Heel Cups
- Order on Amazon
- Fits little kid 11 through big kid 7
- Sport-grip design keeps the pad in place while kids run and play
- Specifically designed for kids with Sever’s disease, plantar fasciitis, heel spurs, ankle pain, or general heel pain
Disclosure: some links above are affiliate links — we may earn a small commission at no extra cost to you.
How to Properly Fit Heel Cups Inside Your Kids’ Shoes
Getting the fit right matters as much as picking the right heel cup. Here’s the process I use:
- Remove the shoe’s original insole, if it’s removable — the heel cup sits on top of the foam base of the shoe, not on top of an existing insole, to avoid adding too much bulk.
- Place the heel cup directly on the base of the shoe, centered under where your child’s heel naturally sits.
- Have your child put the shoe on and stand up before lacing, so the heel settles into the cup naturally rather than getting pushed off-center.
- Lace or fasten the shoe snugly, paying particular attention to the area around the ankle and heel — a loose fit lets the foot shift inside the shoe and pushes the heel cup out of position.
- Check that the fit doesn’t feel too shallow. A heel cup effectively raises your child’s foot slightly inside the shoe. If it now feels like their foot is coming out of the shoe, the shoe likely isn’t deep enough to accommodate the heel cup — see the shoe recommendations below for options built with that in mind.
For a more detailed walkthrough with photos, see How to Fit Heel Cups: The Most Effective Way to Fit Heel Cups Inside Your Kids’ Shoes.
What Families Have Said
The Role of Supportive Shoes
Wearing the right shoe alongside the heel cup is essential — a shoe with real depth and a firm heel counter is what lets the heel cup do its job without crowding the foot or raising it too high inside the shoe.
990v6 by New Balance
This style offers a deep, supportive heel cup and excellent cushioning, making it ideal for children with heel pain. The downside that many parents complain about is the high price tag.
Key Features
- Order with laces on the New Balance website or Amazon
- Velcro version also available on the New Balance website or Amazon
- Accommodates medium, wide, or extra wide feet
- Ideal for strong cases of heel pain
- Firm heel counters, stable base of support, and semi-straight lasts
- Removable insoles
- Sizing tip: Order a half size larger than your child’s current foot size
Mach by Hoka
These Hoka shoes for heel pain are a popular choice for their comfort and versatility. They are suitable for everyday wear, from school days to high-impact and sports activities.
Key Features
- Order on Amazon
- Fits medium or wide feet
- Ideal for mild to moderate cases of heel pain
- Cushioned midsole for shock absorption
- Durable outsole with excellent traction
- Sizing tip: order a full size larger than your child’s current foot size
1906 by New Balance
These New Balance shoes for heel pain are compatible with heel cups and offer ample support. The shoe’s construction focuses on providing a secure fit, essential for children with heel issues.
Key Features
- Order on the New Balance website
- Fits medium or wide feet
- Ideal for mild to moderate cases of heel pain
- ABZORB midsole absorbs impact through a combination of cushioning and compression
- Padded collar and tongue
- Sizing tip: order half a size larger than your child’s current foot size
Cross Em Up by Adidas
These are some of the best basketball shoes for heel pain as they provide firm heel counters and extra cushion and padding below the heels. The versatility of the shoe makes it suitable for both sports and everyday wear, adding value for parents looking for multi-functional footwear.
Key Features
- Order on Amazon
- Accommodates medium or wide feet
- Ideal for mild to moderate cases of heel pain
- High-top design for additional ankle support
- Versatile — suitable for sports and everyday wear
- Sizing tip: Order a whole size larger than your child’s current foot size
GT-1000 by Asics
These Asics shoes for heel pain provide ankle support and are capable of fitting children with narrow or medium feet. Asics manufactures shoes with infused gel that helps cushion and protect the feet.
Key Features
- Order on Amazon
- Accommodates narrow or medium feet
- Ideal for moderate to strong cases of heel pain
- Firm heel counters, stable base of support, and semi-straight lasts
- Sizing tip: Order a whole size larger than your child’s current foot size
Fresh Foam 625 by New Balance
These New Balance gym sneakers for heel pain are perfect for kids who need a reliable all-around gym shoe, capable of supporting diverse sports engagements.
Key Features
- Order on Amazon or the New Balance website
- Available in medium, wide, and extra wide widths
- Ideal for mild cases of heel pain
- Fresh foam midsole cushioning provides an ultra-cushioned, lightweight ride
- Padded collar and tongue
- Sizing tip: Order a half size larger than your child’s current foot size
Fresh Foam Arishi v4 by New Balance
For kids who require extra cushioning, these New Balance shoes provide superior shock absorption, while the lightweight design ensures ease of movement.
Key Features
- Order on Amazon or the New Balance website
- Accommodates medium, wide, or extra wide feet
- Ideal for mild to moderate cases of heel pain
- Semi-firm heel counters
- Sizing tip: order half a size larger than your child’s current foot size
1906 by New Balance
These are some of the best shoes for kids with heel pain as they offer a blend of style and functionality. These shoes are designed for both casual wear and athletic performance, making them versatile options for kids.
Key Features
- Order on the New Balance website
- Fits medium or wide feet
- Ideal for mild to moderate cases of heel pain
- ABZORB midsole absorbs impact through a combination of cushioning and compression
- Padded collar and tongue
- Sizing tip: order half a size larger than your child’s current foot size
Contend by Asics
These supportive Asics shoes are designed with a focus on cushioning and support, making them ideal for running and other athletic activities.
Key Features
- Order on Amazon
- Fits narrow or medium feet
- Ideal for mild to moderate cases of heel pain
- The toe reinforcement, toe rubber stitching, and solid rubber outsole improve durability
- Sizing tip: order a full size larger than your child’s current foot size
Kinvara by Saucony
These Saucony shoes for heel pain are lightweight and offer excellent cushioning and flexibility. It’s perfect for kids who enjoy running and other high-impact activities.
Key Features
- Order on Amazon
- Fits medium or wide feet
- Ideal for mild to moderate cases of heel pain
- Foam padding placed around the ankle collar and under the tongue
- Comfort sockliner molds to your foot with padding in the heel for ultimate cushioning at heel-strike
- Engineered mesh for structure, stretch and enhanced breathability
- Sizing tip: order half a size larger than your child’s current foot size
Gel-Noosa by Asics
These supportive running shoes by Asics feature a cushioned midsole, durable outsole, and breathable upper, making it ideal for various sports and activities.
Key Features
- Order on Amazon
- Fits narrow or medium feet
- Ideal for mild to moderate cases of heel pain
- Injection E.V.A midsole cushioning
- Stitched toe and solid rubber outsole to improve durability
- Sizing tip: order a full size larger than your child’s current foot size
Disclosure: some links above are affiliate links — we may earn a small commission at no extra cost to you.
Customized Solutions for Your Child
Every child’s foot is unique. Contact me for specific shoe and heel cup recommendations tailored to your child’s foot shape and condition — finding the right combination can make a significant difference.
Pull the Laces or Straps Tight
Properly securing your child’s shoes is crucial when using heel cups. Loose laces or straps let the foot move inside the shoe, which can worsen pain and reduce how effective the heel cup is. A snug fit keeps the heel cup in position so it can provide consistent support.
I recommend laces over Velcro since they provide better support and stability. This lacing technique is built specifically for kids wearing an orthotic or heel cup inside their shoes.
Additional Reasons Your Child Might Have Heel Pain
Beyond Sever’s disease and plantar fasciitis, a few other factors can contribute:
Flat feet or high arches. Structural foot differences can alter how pressure is distributed across the foot, worsening heel pain.
Improper footwear. Shoes without adequate support or cushioning contribute to heel pain — fit and support matter especially for active kids.
Overactivity. High-impact sports without proper conditioning stress the heel and surrounding tissue. Warming up and gradually increasing activity intensity helps prevent overuse injuries.
Obesity. Extra weight increases pressure on the heel.
What/which heel cup do you recommend for youth using inside soccer cleats?
Hello Susan,
I recommend Tuli’s Heel Cups.
Make sure that you apply this shoe lacing technique: How to Tie Shoes for Heel Pain – The Most Effective Way!
Juan
Tuli’s went out of business..about 8 months a go.
Hi Ken,
I hope you are well.
Tuli’s is manufactured by Medi-Dyne Healthcare Products and has been for the last 20 years. They are still in business today and plan to continue for many years to come. Some of their distributors do change periodically and thus previous distributors could be relaying incorrect information. For additional information, I recommend contacting Medi-Dyne at 800-810-1740.
Thank you for your article. My daughter is seven, almost eight and has been told she has flexible flat feet. Today we are getting back from a day at the amusement park, and her heel is hurting so much that she does not want to stand. Same complaint on school days. It is not tender to touch. She is not really involved in any sports extensively. Is this something we should address with a heel cup, or are their shoes that you might recommend it? Yeah okay
Hi Samir,
The heel cups and the shoes actually work together in reducing or fully eliminating heel pain. I recommend providing your daughter with a pair of the Tuli’s heel cups and supportive shoes. The shoes that I recommend to wear with heel cups are described in this article. Make sure that your daughter ties her shoes properly in order to get the full benefits of the heel cups.
What shoes do you recommend for a 7 yr old with heel pain and a very narrow foot?
Hello Kathy,
You didn’t specify whether you have a boy or a girl. The shoes need to provide a firm heel counter and fit in the narrower side.Shoelaces will provide better support than Velcro closure.
Please find below my recommendations:
Shoe with Heel Support and Narrow Fit: Option 1
Shoe with Heel Support and Narrow Fit: Option 2
Please let me know if you have any other questions.
What do you recommend for baseball cleats with severs??
Hello Sara,
There is one particular style that comes with a firm heel counter to reduce the impact on the child’s heels. Please refer to the following article:
Wide Width Baseball Cleats – They Do Exist!
Do you have any specific brand of soccer cleats that you have found work best with the Tuli heel cups? Size 10 in US shoe sizing. Thanks!
Tim
Hello Tim,
There is a specific soccer shoe brand for kids that I have found works best to fit heel cups and it’s called Zephz. The main reason for this is that they make very deep cleats, allowing the heel cups to sit deeply inside the shoes and don’t raise the child’s feet up (giving him or her the impression that the shoe are coming off the heels).
The main problem is that this shoe brand doesn’t make cleats as small as a size 10, since they start their selection from a size US12 and up.
Another deep soccer cleat I have fitted for kids that comes in your son’s shoe size is the Nike Bravata. You can find an example here:
Deep Soccer Cleats for Boys
I hope this helps!
You know, I developed some bad heel pain from a new pair of shoes that I bought and wore just a few times. It took a LONG time to heal too. I imagine that would be very bad for a child. And the way children are growing so fast, it make perfect sense that you would need to pay special attention to their shoes and feet. I was happy to learn that your heel cup comes in adult sizes, since I am going to use it for extra support. Thank you!
Jim,
I have tested this product in children, not adults. They do come for adults, so I will be curios to see how it works out for your feet. As far as children concern, it has taken care of their heel and feet pain they were experiencing. Remember that you must wear the heel cup with a good supportive pair of shoes, in order for the heel cup to provide you with the support needed.
Awesome article!
As a podiatrist, I can vouch that yes…Sever’s IS the MOST COMMON CAUSE OF HEEL PAIN in active kiddos!!!
Do you also recommend frequent icing, stretches and rest from physical activity for those that you treat with Sever’s!
Thanks again for this awesome article educating the public! You will help MANY people! ((:
Misty,
I definitely recommend stretching before and after physical exercise. Most of the time children might be experiencing leg or foot pain from not stretching enough/properly.
Wow!
Thank you for putting this post out there.
I had never heard of this before and as my son is approaching 8 years old it is definitely something I am glad I came across. He has complained in the past of aching heels and the arch in his foot and I have assumed it was growing pains, so its nice to be aware of other possibilities.
These heel cups look interesting and I think they would be very handy for active growing little feet. I got a pair for him!
Nae,
You will definitely see a difference in your child feet and leg pain after wearing this heel cup. Please remember, he MUST be wearing a good supportive shoe, or he won’t get the full benefit of the heel cup. Good luck!
Wow!
Thank you for putting this post out there.
I had never heard of this before and as my son is approaching 8 years old it is definitely something I am glad I came across. He has complained in the past of aching heels and the arch in his foot and I have assumed it was growing pains, so its nice to be aware of other possibilities.
These heel cups look interesting and I think they would be very handy for active growing little feet. I got a pair for him!
Nae,
You will definitely see a difference in your child feet and leg pain after wearing this heel cup. Please remember, he MUST be wearing a good supportive shoe, or he won’t get the full benefit of the heel cup. Good luck!
As a podiatrist I can definitely vouch that yes…Sever’s IS the MOST COMMON cause of heel pain in active kiddos!
Great article educating the public on a quick remedy that often provides relief!
Do you also recommend icing, stretches and a “break” from physical activity when you are treating Sever’s?
Thanks again for sharing your knowledge! ((:
Dr. Baker,
You can answer these questions better than me! Stretching probably is key when treating foot or leg pain. Sometimes proper stretching is all they need in order to reduce and eliminate the pain.
My daughter is only 2 years old. I see that your article mentions kids between 8 and 14 years old are mostly the ones that complain about heel pain. I was wondering if you had any articles that relate to toddlers and any problems they may have with shoes, socks, or feet! Thanks in advanced!
Yes, I suggest that you take a look at this specific resource:
Toddler with Flat Feet – The Best Shoes for Toddlers with Flat Feet
Hi Juan, thank you for your post, it’s amazing how problems can be solved if you know how!
My children have never had heel problems but I had when I was a little girl, and I steel do. I didn’t know about this heel protector.
I think my main problem is the shock when I walk, and if the heel cup absorbs the shock it may be a solution for my problem. And you say that there is available for adults.
Can you please tell me where can I buy the heel cup?
Thanks
Alex
Alex,
Amazon offers the best price! You can click in this link to order from Amazon: Best Heel Cup for Heel Pain
Remember that you must be wearing a good supportive shoe for this heel cup to work! Let me know how it works out!