Back to School Foot Health & Injury Care | Foot & Ankle Center

Nearly 30% of children experience foot problems during sports and physical activities. With the back-to-school season here, it’s the perfect time to ensure your child’s feet are ready for gym class, sports, and outdoor play. In this guide, we’ll cover how to keep your kids’ feet healthy this school year—focusing on shoe fit, stretching, and when to seek care—so they can run, jump, and play without pain.

The Importance of Proper Footwear for Kids
Choosing the right shoes for your children is not just about style but functionality and safety. Kids are constantly on their feet, and improper footwear can lead to serious issues such as blisters, sprains, and chronic pain. Research indicates that 60% of foot injuries in children result from wearing ill-fitting or inappropriate shoes.

Factors to Consider When Choosing Shoes:
- Size: Ensure a proper fit. Kids’ feet grow rapidly, so it’s important to measure their feet every few months to find the right size.
- Support: Look for shoes with good arch support and cushioning. Proper support is essential for the alignment and overall health of the foot.
- Functionality: Select shoes that are appropriate for the activity; sports shoes for gym class, cleats for soccer, or cross-trainers for various activities.

Common Foot Problems in Children
Kids are prone to a variety of foot conditions, especially when participating in sports or physical activities. Our team at Foot & Ankle Centers suggests watching for these signs:

1. Sprains and Strains:
Sprains and strains can happen during play or sports. Symptoms include swelling, pain, and difficulty walking. Immediate care is crucial: rest, ice, compression, and elevation can help.

2. Heel Pain:
Many children experience heel pain known as 'Sever's disease'. Often caused by overuse or improper shoes, this pain can be particularly common in young athletes.

3. Flat Feet:
Flat feet may cause discomfort in kids, especially during activities like running or jumping. It is essential to monitor any signs of fatigue or pain in the arches.

4. In-grown Toenails:
In-growing toenails can happen due to tight shoes or improper nail trimming. Keep an eye on signs of redness, swelling, or pain along the nail bed.

The Role of Stretching and Warm-Ups
For active kids, stretching and warm-up exercises are as important as a good pair of shoes. These practices can greatly reduce the likelihood of injuries:

Benefits of Stretching:
- Increases flexibility and range of motion
- Prepares muscles for activity
- Reduces the risk of injury

Recommended Stretches:
1. Calf Stretches: Stand facing a wall with one foot back. Keep the back knee straight and press down to stretch your calf muscles.
2. Achilles Stretch: Similar to calf stretches but bending the back knee slightly. This helps in recovering from heel pain.
3. Toe Touches: A simple stretch for hamstrings and lower back, enhance flexibility and relieve tension.

Scheduled Check-Ups
Regular check-ups with a podiatrist like those at Foot & Ankle Centers in Frisco, Little Elm, and McKinney are essential for maintaining foot health, especially for active children. A foot specialist can help identify potential problems early.
Signs It’s Time for an Appointment:
- Persistent pain or swelling
- Changes in foot shape or abnormalities
- Difficulty walking or running comfortably

Safety Gear Beyond Shoes
Foot and ankle safety goes beyond just footwear. Here are additional protective measures that can be taken:
- Ankle Braces: If your child is prone to ankle sprains, consider using an ankle brace during sports to provide extra support.
- Proper Socks: Choose moisture-wicking socks to keep feet dry and reduce friction.
- Foot Hygiene: Encourage children to wash their feet daily and keep nails trimmed to prevent health issues.

Where Do We Go From Here?

Supporting your child’s foot health is an important part of setting them up for a successful school year—both in the classroom and on the field. With proper footwear, regular stretching, routine check-ups, and attention to any signs of discomfort, you can help prevent injuries and encourage healthy habits that last.

The experienced team at Foot & Ankle Centers is here to help. Dr. Knapp, Dr. Tavakoli, and Dr. Treleven provide specialized pediatric foot care at our convenient locations in Frisco, Little Elm, and McKinney—keeping your child active, comfortable, and ready to thrive all year long.