Back to School: Podiatry Tips for Healthy, Happy Feet

As children prepare to return to school, parents are often busy organising uniforms, bags, stationery and new school shoes. But one thing that can easily be overlooked is foot health.

Children spend many hours each day walking, running, playing and taking part in PE and sports. Comfortable footwear and healthy foot development can make a real difference to their comfort and activity levels throughout the school year.

Here are some practical back-to-school foot health tips for parents and families.

1. Check School Shoes Fit Properly

Children's feet can grow quickly, so shoes that fitted well a few months ago may now be too small.

When buying school shoes:

• Make sure there is adequate space in front of the longest toe.

• The heel should feel secure without slipping excessively.

• Shoes should be wide enough around the toes.

• Avoid shoes that pinch or cause pressure points.

• Look for a supportive, secure fastening such as laces, Velcro or a buckle.

• Encourage your child to walk around in the shoes before deciding whether they are comfortable.

Don't rely only on the shoe size. Fit and comfort are more important than the number printed inside the shoe.

2. Don't Expect Children to “Break In” Painful Shoes

New school shoes may feel slightly different initially, but they should not cause significant pain, rubbing or blisters.

If your child repeatedly complains that their shoes hurt, take the complaint seriously. Check for redness, pressure marks, blisters or irritation when the shoes are removed.

Persistent discomfort may mean the shoes are the wrong size or shape for your child's feet.

3. Check Their Trainers Too

School shoes aren't the only footwear to consider.

Children may spend several hours each week participating in PE, football, running and other activities. Check that their trainers still fit correctly and are appropriate for the activities they are doing.

Old trainers may also become excessively worn, particularly around the heel and sole.

4. Look Out for Heel Pain

Heel pain can occur in active, growing children, particularly those involved in running and sports.

Parents may notice their child:

• Complaining about pain around the heel.

• Limping after exercise.

• Walking differently.

• Avoiding activities they previously enjoyed.

• Experiencing more discomfort after football, running or PE.

Heel pain in children shouldn't simply be dismissed as “growing pains.” If symptoms persist or interfere with normal activities, a professional assessment can help identify the cause.

5. Keep an Eye on Flat Feet

Many children have relatively flat-looking feet, particularly when they are younger, and this does not automatically mean there is a problem.

However, it may be worth seeking advice if flat feet are associated with:

• Foot, ankle, knee or lower-leg pain.

• Frequent tiredness when walking.

• Difficulty keeping up with other children.

• Recurrent injuries.

• Uneven or unusual shoe wear.

• A noticeable difference between the two feet.

A podiatry assessment can look at the child's foot posture, movement and walking pattern and determine whether any treatment or monitoring is appropriate.

6. Don't Automatically Buy Insoles

Parents sometimes purchase insoles because their child's feet appear flat.

However, not every child with flat feet needs insoles or orthotics.

The decision should be based on symptoms, age, foot structure, mobility and how the child walks and functions rather than appearance alone.

If you are concerned about your child's feet, having them assessed first can help avoid unnecessary treatment.

7. Check Socks and Foot Hygiene

Good foot health also involves simple daily habits.

Choose socks that fit comfortably and change them every day. Encourage children to wash and dry their feet properly, particularly between the toes.

Children who participate in sports should change out of damp socks and trainers when possible.

Also keep an eye out for problems such as:

• Itchy or peeling skin.

• Verrucae.

• Blisters.

• Redness.

• Ingrown toenails.

• Persistent foot odour.

Early attention can prevent minor problems becoming more uncomfortable.

8. Cut Toenails Correctly

Toenails should generally be cut straight across rather than excessively rounded at the corners.

Shoes that are too tight combined with incorrectly cut nails may increase the likelihood of painful nail problems.

If your child develops a painful, red or swollen toenail, seek professional advice rather than repeatedly cutting down the sides of the nail.

9. Pay Attention to Changes in Walking

Parents know their children well and are often the first to notice when something changes.

Consider seeking advice if your child:

• Suddenly starts limping.

• Frequently trips or falls.

• Walks unusually on their toes.

• Complains regularly about foot or leg pain.

• Avoids walking or physical activity.

• Develops pain during or after sport.

• Wears one shoe very differently from the other.

These signs don't necessarily indicate a serious problem, but an assessment can provide reassurance and identify whether further management is needed.

10. Encourage Children to Stay Active

Healthy feet help children remain active.

Walking, running, playing and participating in sport are important for children's general health and physical development. Foot pain should not become something a child simply learns to tolerate.

If discomfort is stopping your child from enjoying normal activities, it is worth investigating why.

When Should Your Child See a Podiatrist?

Consider arranging a children's foot assessment if your child experiences persistent foot or heel pain, painful flat feet, recurrent injuries, walking difficulties, unusual shoe wear or discomfort during sport and physical activity.

A podiatry assessment can examine foot posture, joint movement, walking pattern, footwear and other factors that may be contributing to the problem.

Start the School Year on the Right Foot

The beginning of a new school year is an excellent opportunity to check more than uniforms and school bags.

Take a few minutes to check your child's shoes, trainers, socks, toenails and feet, and ask them whether they have experienced any pain or discomfort.

Small problems are often easier to manage when identified early.

Concerned about your child's feet?

At Keep Moving Podiatry in Chorlton, Manchester, we offer Children's Foot Assessments for ages 10–16, including assessment of foot pain, heel pain, flat feet, walking and biomechanics, with advice on footwear and orthotics when clinically appropriate.

Keep Moving Podiatry – Chorlton, Manchester Helping children stay comfortable, active and confident on their feet.