From football fields to dance studios, youth sports push young feet to their limits. While staying active is crucial to healthy development, repetitive stress and impact can place growing bones, joints, and soft tissue at risk. Sports-related foot and ankle injuries—such as turf toe, stress fractures, and Sever’s disease—are common in young athletes and can lead to long-term complications if not properly managed.
At South Texas Podiatry, board-certified podiatrists Dr. Ed Davis, Dr. Silas Espino and Dr. Bryan Sagray specialize in sport-specific foot and ankle care for children and adolescents. We help young athletes stay strong, prevent injury, and recover safely through personalised pediatric podiatry services in San Antonio.
Here are six essential ways to protect your child’s feet and keep them active, comfortable, and performing at their best.
1. Know the Top Injury Risks by Sport
Each sport puts unique stress on growing feet. Knowing what to watch for helps prevent injuries before they sideline your child.
- Soccer & Football: Common injuries include ankle sprains, turf toe, and plantar fasciitis—often from quick cuts and tight cleats.
- Basketball: Jumping and pivoting increase the risk of Achilles tendonitis and metatarsal stress fractures.
- Field Hockey & Lacrosse: Rapid direction changes can lead to ligament sprains and heel pain, especially in active growth phases.
- Dance & Gymnastics: Repetitive forefoot impact can cause sesamoiditis, plantar fasciitis, and stress injuries.
- Track & Cross-Country: Overuse may lead to shin splints, Sever’s disease, and arch strain.
Understanding these sport-specific patterns allows for smarter training, better gear choices, and faster action if foot or ankle pain appears.
2. Prioritise the Right Shoes for Every Activity
Proper footwear is one of the most important tools for preventing sports-related foot injuries in young athletes. The right shoes provide essential support, protect against overuse, and reduce the risk of ankle sprains, stress fractures, and other common injuries.
Here’s what to consider by sport:
- Cleats (Football, Soccer, Lacrosse): Choose cleats with a firm heel counter, appropriate traction for the playing surface, and built-in arch support. For children with flat feet or pronation issues, it's especially important to select the best shoes for kids with flat feet to maintain alignment and reduce excess strain.
- Running Shoes (Track, Cross-Country): Prioritise cushioning, shock absorption, and lateral stability to minimise the impact on joints and reduce the likelihood of stress fractures or Achilles tendonitis.
- Court Shoes (Basketball, Volleyball): Look for shoes with strong ankle support, a wide sole for lateral movement, and impact protection to help prevent rolling injuries and joint fatigue.
Avoid flip-flops, worn-out shoes, or hand-me-downs for sports activity. These options often lack the structure and support needed for athletic demands and may increase injury risk.
At South Texas Podiatry, our specialists provide individualised footwear recommendations based on your child’s unique foot structure, activity level, and sport. Whether your child plays casually or competitively, the right shoes are a critical first step in keeping them active and injury-free.
3. Prioritise Proper Warm-Ups and Cool-Downs
Skipping warm-ups and cool-downs may seem harmless, but it significantly raises the risk of muscle strain, ligament pulls, and soft tissue injuries in active children. For growing bodies—especially those with a history of foot problems or tightness—structured pre- and post-activity routines are essential.
Encourage the following at each session:
- Dynamic warm-ups: Light cardio and movement-based stretches (like high knees, lunges, arm circles, or jumping jacks) to activate muscles, increase circulation, and prepare the joints for sport-specific demands.
- Targeted cool-downs: A few minutes of slow walking followed by static stretches focused on key areas—calves, hamstrings, Achilles tendon, and the plantar fascia—to relax muscles and restore flexibility after exertion.
Regular flexibility work helps:
- Improve ankle mobility and balance
- Reduce post-exercise soreness
- Lower the chance of overuse injuries
For young athletes with a history of toe walking, tight calves, or previous foot or ankle injuries, a customised stretching plan can be especially beneficial. Our podiatrists at South Texas Podiatry offer personalised guidance and toe walking correction strategies to support healthy movement patterns and long-term foot health.
4. Prioritise Recovery Time to Prevent Overuse Injuries
Without proper rest, repetitive strain from sports can lead to overuse injuries that may sideline your child or affect their long-term development. Some of the most common conditions we see from insufficient recovery include:
- Stress fractures: Tiny cracks in the bone caused by repetitive impact, often in the forefoot or heel.
- Achilles tendonitis: Inflammation of the tendon that connects the calf muscles to the heel, common in jumping sports.
- Sever’s disease: A growth plate condition in the heel that causes pain during or after physical activity, especially in kids aged 8–14.
To reduce these risks, we recommend:
- Scheduling 1–2 rest days per week with no organised sports or intense physical activity.
- Rotating sports by season, which gives specific muscle groups and joints time to recover.
- Avoiding concurrent school and club practices, which can double your child’s weekly workload.
If your child starts limping, complains of heel or arch pain, or shows signs of swelling during the sports season, don’t wait. Early intervention by a pediatric podiatrist near you can prevent minor issues from becoming serious, helping your child recover quickly and safely.
5. Encourage Your Child to Speak Up About Pain
It’s common for young athletes to stay quiet about discomfort, especially if they fear losing playtime. But ignoring foot or ankle pain can lead to worsening injuries and longer recovery times. Helping your child feel comfortable discussing their symptoms is one of the best ways to protect their long-term health.
Watch for and talk openly about these red flags:
- Recurring foot or ankle pain, particularly during or after activity
- Changes in gait, such as limping, toe walking, or favouring one side
- Persistent swelling, stiffness, or bruising that doesn’t improve with rest
- Reluctance to wear shoes or participate in sports due to discomfort
Let your child know that pain is never “part of the game.” At South Texas Podiatry, we’ve seen that early intervention leads to faster healing, fewer complications, and less time away from the activities they love. Our board-certified team is here to assess symptoms promptly and develop a treatment plan that keeps your child safely in motion.
6. Partner with a Pediatric Podiatrist for Ongoing Sports Care
Whether your child is competing at a high level or just beginning their athletic journey, partnering with a pediatric podiatrist ensures expert guidance every step of the way. At South Texas Podiatry, our team of board-certified specialists, Dr. Davis, Dr. Espino, and Dr. Sagray, offers sport-specific podiatric care tailored to the needs of growing, active children.
Our comprehensive pediatric sports medicine services include:
- Custom Orthotics: Designed to relieve pressure, support the foot’s natural structure, and improve alignment—especially helpful for kids with flat feet or recurring overuse injuries.
- Gait Evaluation & Movement Correction: We identify and address abnormal gait patterns, such as in-toeing, out-toeing, or toe walking, that may increase the risk of injury over time.
- Injury Treatment: From turf toe and Sever’s disease to stress fractures and ankle sprains, we provide targeted care to reduce pain, promote healing, and prevent reinjury.
- Flat Feet Treatment for Children: Using a combination of custom orthotics, strength-building routines, and flexibility training, we help support proper foot development and reduce strain.
- Skin & Nail Condition Management: We treat common concerns like ingrown toenails, plantar warts, and friction-related skin issues that often result from repetitive motion or tight footwear.
- Post-Injury Recovery Plans: Every child receives a personalised care plan, balancing rest, physical therapy, and safe return-to-play strategies to avoid future setbacks.
We take the time to understand each child’s sport, goals, and physical demands—then provide proactive, age-appropriate solutions to help them move confidently and comfortably, now and into the future.
Keep Your Young Athlete Safe, Supported, and Active
Foot and ankle injuries don’t have to take your child out of the game. With the right guidance, protective strategies, and prompt care, your young athlete can stay strong throughout the season and beyond.
Call South Texas Podiatry today at (210) 490-3668 or schedule an appointment online to meet with Dr. Davis, Dr. Espino, or Dr. Sagray. Our experienced team in San Antonio is here to protect your child’s passion, performance, and long-term foot health.
