April is “National Foot Health” month.  As we come into spring, everyone is getting more active.  My four children are all in sports. I have two children in soccer, one in flag football, and one in track. I have already seen and will continue to see sports-related injuries, many of which could have been prevented with proper shoe gear.

Preventing foot injuries in children during the spring, when they are often more active outdoors, involves a combination of proper footwear, awareness, and safe practices. 

Key Strategies to Prevent Foot Injuries in Children

1. Choose Proper Footwear:

  • Supportive Shoes: Ensure that children wear well-fitting shoes that provide adequate support for their feet. Look for shoes with arch support, cushioning, and a secure fit, especially for activities like running, jumping, or playing sports.
  • Appropriate for Activity: Different activities require different types of shoes. For example, running shoes for running, cleats for soccer, and sneakers for general outdoor play. Make sure the footwear suits the specific activity to minimize risk.
  • Avoid Flip-Flops and Sandals: While comfortable, flip-flops or sandals offer minimal foot support and can increase the risk of tripping or ankle sprains. It's best to reserve these for casual, low-activity days.

2. Gradual Increase in Activity:

  • Warm-Up and Stretching: Before engaging in physical activity, encourage your child to stretch and warm up properly. Stretching the calves, hamstrings, and feet can help prevent strains and sprains.
  • Pace the Activity: During spring, children often start outdoor play after a period of winter inactivity. Avoid pushing them too hard at the beginning; gradually increase the intensity and duration of activities to prevent overuse injuries, such as shin splints or stress fractures.

3. Foot Hygiene:

  • Keep Feet Clean and Dry: Wet or damp feet are more prone to blisters, fungal infections, or discomfort. Ensure your child wears moisture-wicking socks to keep feet dry, especially during active play.
  • Proper Nail Care: Trim nails regularly to avoid painful conditions like ingrown toenails. Make sure their shoes fit properly to prevent excessive pressure on the toes.

4. Protect Against Environmental Hazards:

  • Watch for Uneven Surfaces: Many outdoor areas, such as parks, sports fields, or playgrounds, may have uneven surfaces or obstacles that could cause tripping or spraining an ankle. Teach children to be mindful of their surroundings and encourage them to avoid running on rough or unfamiliar terrain.
  • Avoid Barefoot Play in Dangerous Areas: While barefoot play can be healthy for the feet in some situations, outdoor areas like parks or sports fields may have sharp objects (e.g., glass, nails) or hard surfaces that increase the risk of cuts or bruises. Always inspect the area before allowing barefoot activity.

5. Use Orthotics if Needed:

  • If your child has flat feet, high arches, or any specific foot condition, talk to our Albuquerque podiatrists to discuss how custom orthotics or supportive insoles can help. These can help provide extra cushioning and stability, reducing the likelihood of injury.

6. Teach Proper Running and Walking Techniques:

  • Encourage children to use proper form when running, jumping, or walking. This includes keeping a balanced posture, landing softly, and wearing out shoes evenly (i.e., not dragging feet or favoring one side), which can reduce the likelihood of injuries like sprained ankles or shin splints.

7. Monitor for Signs of Foot Problems:

  • Pain and Discomfort: Always watch for signs of pain, discomfort, or unusual walking patterns. If your child complains of foot pain or shows signs of limping, call our Albuquerque podiatry team to prevent the issue from worsening.
  • Footwear Fit: Regularly check that your child's shoes still fit well. Children’s feet grow quickly, and shoes that were a good fit at the beginning of the season may become too tight, leading to blisters, bunions, or other foot problems.

By paying attention to footwear, activity levels, and general foot health, you can significantly reduce the risk of foot injuries for your child during the active spring season.

 
 
 
Nathan Ivey
Experienced Albuquerque podiatrist specializing in preventing and treating foot and ankle pain.
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