As the school year winds down, kids become more active, running, climbing, and exploring from morning until night. The summer holidays are a great time for movement and growth, but they can also be a period when foot and leg pain start to appear.
Children’s feet are still developing, and the combination of growth spurts, new shoes, and long days on the go can lead to avoidable discomfort. Here are five simple ways to keep little feet healthy, supported, and ready for the holidays ahead.
1. Check Shoe Fit and Condition
Kids’ feet can grow quickly, sometimes up to half a size every few months. Before the holidays begin, take a moment to check their shoes for:
Enough room at the toes (about a thumb’s width)
Secure fastening to prevent slipping
Worn-out soles or uneven tread
Ill-fitting shoes can cause blisters, ingrown toenails, and arch pain, especially when kids are more active. Replacing shoes as they grow helps prevent unnecessary strain on developing feet.
2. Encourage Barefoot Play (When It’s Safe)
A little barefoot time is great for strengthening growing feet and improving balance. Walking or playing barefoot on safe surfaces like grass or sand helps activate the small muscles that support the arches.
Avoid rough or hard surfaces, and remind kids to check for sharp objects before going barefoot.
3. Support Growth Spurts
Children often experience sudden growth spurts over the summer. During these times, muscles and tendons can tighten as bones grow quickly. Gentle stretching, staying active, and wearing supportive footwear can help prevent temporary pain around the heels and arches.
If your child complains of foot or leg pain that doesn’t ease with rest, it’s worth checking in with a podiatrist.
4. Keep Feet Clean and Dry
Warm weather means more time in sandals, slides and at the pool. Encourage your child to:
Wash and dry their feet daily (especially between the toes)
Wear breathable shoes or sandals when possible
Change out of damp socks or shoes after swimming
This helps prevent skin irritation, blisters, and common infections like tinea (athlete’s foot).
5. Watch for Signs of Discomfort
Kids don’t always mention pain until it starts to limit their play. Look out for:
Limping or avoiding certain shoes
Toe walking or uneven wear on shoes
Complaints of “tired legs” after activity
These may be early signs of biomechanical issues or overuse. A quick assessment can identify whether simple support or footwear changes are needed.
Keeping Kids Moving Comfortably
Healthy feet help kids stay confident and active through every stage of growth. Regular checks, supportive shoes, and safe play habits can go a long way toward preventing problems later in life.
At The Foot Stop, we love helping families understand the importance of early foot care. Small habits now can make a big difference for growing feet, so your kids can run, jump and play all summer long.