Foot Health for Kids: Common Problems and How to Avoid Them

As parents, we often focus on keeping our children healthy, from their diet to their mental well-being. However, one area that’s easy to overlook is foot health. Kids' feet are growing and developing rapidly, and the choices we make for them early on can have long-term impacts on their comfort, mobility, and overall health. In this blog, we’ll explore some of the most common foot problems in children and offer tips on how to avoid them, ensuring happy, healthy little feet.

1. Flat Feet

What It Is: Flat feet, or fallen arches, is a condition where the arch of the foot doesn’t fully develop, causing the entire foot to make contact with the ground. It’s common in young children to appear flat footed but this is because their feet have not yet fully developed. By the age of 5 or 6 as the muscles and ligaments strengthen the arch then forms.

How to Avoid It: While flat feet are often temporary in children, properly fitted footwear can make a big difference. Regular foot measuring and utilising a good shoe fitter is a good starting point. They can help you to choose shoes with good arch support, especially for kids who are very active. If flat feet persist beyond early childhood, consider consulting a podiatrist for expert advice, you may be offered heel cups/orthotics for extra support or exercises that can help strengthen foot muscles.

2. Overpronation

What It Is: Over-pronation occurs when the foot rolls inward too much while walking or running, putting extra strain on the ankles, knees, hips and back. This condition can lead to poor gait, discomfort and even injury over time if not addressed.

How to Avoid It: Selecting shoes with excellent support either for the arch or heel is key. Look for footwear that offers stability and motion control to help correct overpronation. Custom orthotics may also be recommended by a healthcare professional if overpronation leads to ongoing discomfort.

3. Heel Pain (Sever’s Disease)

What It Is: Sever’s disease is a common cause of heel pain in children (plantar fasciitis in adults), especially during growth spurts. It occurs when the growth plate in the heel becomes inflamed, often due to repetitive stress from running or jumping.

How to Avoid It: To prevent or alleviate heel pain, make sure your child wears the correct type of footwear for certain activities. Footwear with cushioned heels and proper arch support will help to prevent pain or injury. Encourage them to stretch their calves and Achilles tendons before physical activities. Limiting high-impact sports during growth spurts can also help reduce strain on their developing feet.

4. Ingrown Toenails

What It Is: Ingrown toenails happen when the edges of a toenail grow into the surrounding skin, causing redness, swelling, and pain. They’re common in kids who wear shoes that are too tight or have their toenails cut too short.

How to Avoid It: Make sure your child’s shoes are fitted properly ideally by a trained fitter, this will ensure your child has the correct shoe shape with enough room for their toes to wiggle. When trimming toenails, cut them straight across instead of rounding the edges, which can encourage the nail to grow into the skin. Teach your child proper foot hygiene to avoid infections and seek medical advice if an ingrown toenail does occur.

5. Tip Toe Walking

What It Is: Some children walk on their toes rather than using a normal heel-to-toe gait. While toe walking is common in toddlers and often resolves by the time they’re 2 or 3, persistent toe walking may be linked to tight Achilles tendons or other underlying issues. Footwear can sometimes help with this as a firmer sole will encourage the child to lower their heels.

How to Avoid It: If toe walking continues beyond the toddler years, consult a paediatrician or physical therapist. Stretching exercises or special footwear may be recommended to help promote normal walking patterns.

Tips for Keeping Kids' Feet Healthy

1. Buy the Right Shoes: Always have your child’s feet measured before buying new shoes. Ill-fitting shoes can lead to a host of problems, from blisters to long-term foot deformities. If possible find a qualified or experienced shoe fitter. They will know which footwear will work best for your child. Look for shoes that offer proper arch support, a wide toe box, and a cushioned sole.

2. Rotate Shoes: Alternate between different pairs of shoes to prevent excessive wear and tear. This allows shoes to air out and reduces the chances of developing foot odour or infections.

3. Practice Good Hygiene: Teach kids to wash their feet daily, dry them thoroughly (especially between the toes), and wear clean socks. This helps prevent fungal infections like athlete’s foot, verrucas and warts.

4. Regular Check-ups: Periodically check your child’s feet for any signs of problems like ingrown toenails, redness, or swelling. If your child complains of foot, knee or hip pain, don’t ignore it—early intervention can prevent future issues.