Expert Insights from Your Doctor

This page provides reliable, doctor-written information from Dynamic Foot & Ankle to help you navigate your foot and ankle health with expert insights and practical advice

October 2024

Common Sports Injuries in Children and How to Prevent Them

The start of the school year kicks off the start of youth sports. Physical activity offers great benefits like building fitness, teamwork, and discipline. However, with increased physical activity, especially in high-impact sports, comes a risk of foot and ankle injuries. In our podiatry practice, we often treat young athletes suffering from preventable injuries. Here's an overview of common injuries, how to prevent them, and the best treatment options if they do occur.

Common Sports Injuries in Children

Ankle Sprains
- What It Is: Ankle sprains are one of the most common injuries in sports, especially those that involve running, jumping, or sudden changes in direction. They occur when the ligaments that support the ankle are stretched or torn.
- Symptoms: Pain, swelling, bruising, and difficulty walking.
Heel Pain (Sever’s Disease)
- What It Is: Sever’s disease is a common cause of heel pain in growing children, particularly those involved in running or jumping sports like soccer or track. The growth plate in the heel becomes inflamed due to overuse and repetitive stress.
- Symptoms: Pain and tenderness at the back or bottom of the heel, which worsens with activity.
Stress Fractures
- What It Is: Stress fractures are small cracks in the bone caused by repetitive impact and overuse. They often occur in the foot or lower leg, especially in sports that involve running or jumping.
- Symptoms: Pain that worsens with activity and subsides with rest, swelling, and tenderness over the affected area.
Turf Toe
- What It Is: Turf toe is a sprain of the big toe joint, often caused by pushing off the foot forcefully or jamming the toe on hard surfaces like artificial turf.
- Symptoms: Pain, swelling, and limited range of motion in the big toe.
Plantar Fasciitis
- What It Is: Plantar fasciitis occurs when the thick band of tissue that runs along the bottom of the foot becomes inflamed, leading to heel pain. It’s common in sports that require a lot of running or jumping.
- Symptoms: Pain in the heel, especially after periods of rest or first thing in the morning.

Tips for Preventing Sports Injuries

Warm-Up and Stretching
- Proper warm-ups and stretching are essential to prepare the muscles, tendons, and ligaments for physical activity. Encourage your child to spend at least 10-15 minutes warming up before any sports practice or game. Stretching exercises targeting the feet, ankles, and calves can improve flexibility and reduce injury risk.
Choose the Right Footwear
- Ensure your child is wearing sport-specific shoes that fit well and provide proper support for their feet. Shoes that are too tight or too loose can lead to blisters, foot pain, and increased injury risk. Replace worn-out shoes, as they lose their cushioning and support over time.
Encourage Rest and Recovery
- Overuse injuries are common in young athletes who play the same sport year-round or practice too frequently. Encourage your child to take rest days to allow their muscles and joints to recover. Cross-training in different sports can also reduce the strain on specific muscle groups and prevent overuse injuries.
Use Protective Gear
- If your child’s sport involves physical contact or rapid movements, ensure they wear the necessary protective gear, such as shin guards or ankle braces. This extra support can help prevent injuries during intense games or practices.
Listen to Their Body
- Teach your child to listen to their body and report any pain or discomfort early on. Ignoring pain or trying to “push through” it can worsen the injury and lead to a longer recovery period. Early intervention by a podiatrist can prevent minor issues from becoming more serious.

At Dynamic Foot and Ankle we’re dedicated to keeping young athletes healthy and active. If your child experiences foot pain or an injury, don’t hesitate to reach out to our team. We’ll work with you to diagnose the issue and create a treatment plan to get them back on the field safely and quickly.

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Author: Dr. Priam Sandilya

Dr. Sandilya combines her extensive training with a compassionate approach to patient care. She prioritizes each patient's well-being and is dedicated to providing personalized treatment plans tailored to their specific needs. Her passion for podiatry extends beyond the clinic, as she enjoys hiking, cooking, spending time with loved ones, and exploring new destinations

September 2024

Back-to-School Foot Care Tips for Healthy and Happy Feet

As summer winds down and the school year begins, it’s easy to forget about one important thing: your child’s feet! Long hours on their feet, running around at recess, and wearing shoes all day can lead to foot pain or discomfort if proper care isn’t taken. As podiatrists, we know how crucial foot health is for overall well-being and development, especially for active kids.

Here are some simple tips to keep your child’s feet in top shape as they head back to school:

1. Choose the Right Shoes

Proper footwear is essential for growing feet. When selecting school shoes, keep these factors in mind:

Fit is Everything: Shoes should provide a snug fit without pinching the toes or slipping at the heel. Ensure there’s about half an inch of space between the toes and the front of the shoe.
Support Matters: Look for shoes with proper arch support and cushioning to absorb shock and reduce strain on your child’s feet, knees, and back.
Breathability: Kids’ feet can sweat a lot, especially during active days. Choose shoes made of breathable materials like leather or mesh to keep their feet dry and comfortable.
Rotate Shoes: If possible, have your child alternate between pairs of shoes to give one pair a chance to air out while wearing the other. This helps reduce the risk of fungal infections like athlete’s foot.

2. Keep an Eye on Socks

Socks play an important role in foot comfort and hygiene.

Moisture-Wicking Fabrics: Choose socks made from materials that wick moisture away from the skin, like cotton blends or wool. Avoid socks that trap moisture, as they can cause blisters or fungal infections.
Change Daily: Fresh socks every day are a must. Kids who participate in sports or physical activities should change socks after exercising to prevent foot odor and infections.

3. Teach Good Foot Hygiene

Kids can easily neglect their foot hygiene, but it's important to instill good habits.

Daily Washing: Encourage your child to wash their feet with soap and water daily, especially between the toes. Thoroughly dry the feet afterward to prevent fungal growth.
Trim Toenails Properly: Toenails should be trimmed straight across and not too short to avoid painful ingrown toenails.
Check for Issues: Periodically check your child’s feet for blisters, cuts, redness, or signs of infection, especially if they’ve been complaining about pain.

4. Monitor Foot Growth

Children’s feet grow quickly, so it's important to check their shoe size every few months. Shoes that are too small can cause a variety of foot problems. If you notice your child is frequently complaining of foot pain, it may be time for a new pair of shoes.

5. Know When to See a Podiatrist

If your child complains of persistent foot pain, has trouble walking, or you notice any unusual foot deformities, it’s important to seek professional help. Early intervention can prevent minor issues from becoming major problems.

By taking these steps, you can ensure your child’s feet remain healthy and strong throughout the school year. At Dynamic Foot and Ankle, we’re here to help with any foot concerns you or your family might have. If you have questions or need advice, don’t hesitate to contact us.