The start of the school year is an exciting time for children, but it can also come with some unexpected challenges - one of them being sore feet. Many parents notice that their kids start complaining of foot pain within the first few weeks of school. But why does this happen, and what can you do to help?
Common causes of sore feet in school-aged children
1. Increased activity levels
Over the holidays, children may have spent more time barefoot or in casual shoes, engaging in less structured physical activity. Once school starts, they are suddenly on their feet for much longer periods, walking between classrooms, standing during lessons, and running around at recess. This rapid increase in activity can lead to muscle fatigue and foot pain.
2. New or poorly fitted shoes
A major culprit of foot discomfort in children is ill-fitting school shoes. Kids’ feet grow quickly, and last year’s shoes may no longer provide the right support. New shoes, on the other hand, often need time to break in. If the shoes are too tight, too loose, or lack proper arch support, they can cause blisters, pressure points, and overall foot soreness.
3. Flat feet or poor foot posture
Some children have naturally lower arches, which can make prolonged standing and walking more uncomfortable. If a child is experiencing ongoing foot pain, it may be due to biomechanical issues that could benefit from professional assessment.
4. Heavy school bags
Carrying a heavy backpack can contribute to foot pain by altering a child’s walking pattern and posture. If a backpack is too heavy or poorly adjusted, it can lead to additional strain on the feet and legs.
5. GROWING FEET
Depending on their age, children’s feet can grow up to one or two sizes per year, so we recommend checking their shoes against their feet every six months to make the judgement call on whether you need to replace the shoes to help prevent potential foot pain or damage.
6. Toenails
Once you’ve got the right shoes, you can ensure your child is comfortable and pain-free by ensuring their nails are trimmed well and regularly. A leading cause of ingrown toenails is ill-fitting footwear and improper nail trimming.
How to help your child’s feet feel better
- Check their shoes: Ensure your child’s school shoes fit properly, offer good support, and have enough cushioning. Look for signs of wear, as worn-out shoes provide less protection.
- Encourage rest and foot exercises: After school, allow your child to take off their shoes and walk barefoot on soft surfaces to relax their feet. Simple foot stretches and exercises can also help strengthen their muscles.
- Use orthotics if necessary: If your child has flat feet or foot pain that doesn’t improve, custom or prefabricated orthotics may provide additional support.
- Monitor for persistent pain: Occasional soreness is normal, but if foot pain persists or worsens, a podiatrist can assess for any underlying issues and recommend the best treatment.
When to see a podiatrist
Your child will spend approximately 1200 hours in their school shoes each year, so ensuring they are comfortable and well fitted is paramount. If your child’s foot pain continues beyond the first few weeks of school, or if they develop swelling, redness, or difficulty walking, it’s a good idea to seek professional advice. A podiatrist can assess their foot structure, gait, and footwear to ensure they stay comfortable and active throughout the school year.
By paying attention to your child’s foot health early on, you can help them start the school year on the right foot—literally!
Book an appointment with our team at Umina Podiatry today, or give us a call on (02) 4342 2878 to discuss how we can help.
Where can healthy feet take you...
