As summer winds down and the school year approaches, families across Western New York are gearing up for another exciting season of football, soccer, volleyball, cross country, cheerleading, marching band, and other fall activities. New uniforms are unpacked, practice schedules fill the calendar, and young athletes are eager to get back on the field.
While this time of year is full of excitement, it’s also one of the busiest seasons for foot and ankle injuries. After a more relaxed summer schedule, many children go from occasional activity to practicing multiple days a week almost overnight. That sudden increase in running, jumping, cutting, and pivoting places tremendous stress on growing feet and ankles.
At Pure Podiatry of WNY, we see this pattern every year. Many of the injuries we treat are preventable—or at the very least, much easier to manage when they’re caught early. Understanding what to watch for can help your child stay healthy, avoid unnecessary time on the sidelines, and enjoy a successful sports season.
Key Takeaways
- Back-to-school sports season is one of the most common times for pediatric foot and ankle injuries.
- Heel pain, ankle sprains, stress fractures, and tendon injuries are among the most frequent conditions affecting young athletes.
- Foot pain is not a normal part of growing up and should never be ignored.
- Early diagnosis and treatment can prevent minor injuries from becoming long-term problems.
- Proper footwear, conditioning, and listening to your child’s symptoms are some of the best ways to prevent injuries.
Why Back-to-School Sports Increase Injury Risk
The beginning of a sports season places unique demands on a child’s body.
Throughout the summer, many kids remain active, but they often aren’t participating in structured practices several days each week. Once school begins, athletes may suddenly be spending hours running drills, conditioning, scrimmaging, and competing in games.
Their muscles can adapt relatively quickly.
Growing bones, tendons, ligaments, and growth plates often need more time.
This mismatch is why pediatric overuse injuries become much more common during August and September.
Children are also more susceptible to injury because their bodies are still developing. Growth plates—the softer areas of bone where growth occurs—are particularly vulnerable to repetitive stress and impact.
The Most Common Foot and Ankle Injuries in Young Athletes
Every sport places different demands on the feet and ankles, but several injuries consistently affect children and teenagers during the fall sports season.
1. Sever’s Disease (Pediatric Heel Pain)
One of the most common causes of heel pain in children is Sever’s disease, also known as calcaneal apophysitis.
Despite its name, it isn’t actually a disease. It’s an inflammation of the growth plate located at the back of the heel.
As children grow, the heel bone often grows faster than the surrounding muscles and tendons. This can create excessive tension on the growth plate, especially during sports that involve frequent running and jumping.
Children most commonly affected are between the ages of 8 and 14 and participate in sports such as:
- Soccer
- Football
- Volleyball
- Basketball
- Cross country
- Cheerleading
- Dance
Common symptoms include:
- Pain at the back or bottom of the heel
- Limping after practice
- Pain that improves with rest
- Tenderness when squeezing the heel
- Difficulty participating in sports
Many parents assume this is simply “growing pains.”
In reality, persistent heel pain is never considered normal and should be evaluated by a podiatrist.
2. Ankle Sprains
Ankle sprains are among the most common injuries in youth sports.
They occur when the ligaments supporting the ankle stretch or tear after the foot rolls inward or outward.
Sports requiring quick stops and rapid changes in direction significantly increase the risk, including:
- Soccer
- Volleyball
- Basketball
- Football
- Tennis
Symptoms may include:
- Swelling
- Bruising
- Pain when walking
- Difficulty bearing weight
- Feeling like the ankle wants to “give out”
One mistake many athletes make is returning to play too soon.
Without proper rehabilitation, an ankle sprain can lead to chronic instability, increasing the risk of repeated injuries throughout adolescence and adulthood.
3. Stress Fractures
Unlike a sudden injury, stress fractures develop gradually over time.
These tiny cracks in the bone occur after repetitive impact without adequate time for recovery.
Young athletes participating in high-impact sports such as cross country, track, gymnastics, and dance are particularly at risk.
Warning signs include:
- Pain that gradually worsens
- Tenderness over one specific area
- Mild swelling
- Pain that continues even after activity ends
Because stress fractures often begin subtly, they are frequently mistaken for muscle soreness.
Ignoring symptoms can allow the injury to progress, resulting in a longer recovery.
4. Achilles Tendon Injuries
The Achilles tendon connects the calf muscles to the heel and plays a critical role in running, sprinting, and jumping.
Periods of rapid growth often cause the calf muscles to become tight, placing additional stress on the tendon.
Young athletes may notice:
- Pain behind the heel
- Morning stiffness
- Difficulty sprinting
- Pain while pushing off during running
- Tenderness after practice
Addressing these symptoms early often prevents more serious tendon injuries later.
5. Turf Toe
Although commonly associated with football, turf toe can occur in any sport requiring explosive movements.
This injury occurs when the big toe bends beyond its normal range of motion.
While it may sound minor, turf toe can make running, jumping, and changing direction surprisingly painful.
Without appropriate treatment, athletes may struggle with prolonged pain and reduced performance.
Is It Growing Pains or Something More?
Parents often wonder whether their child’s complaints are simply part of growing up.
The truth is, normal growth does not typically cause persistent foot pain.
If your child repeatedly complains about discomfort during or after sports, there’s usually an underlying reason that deserves attention.
Signs that suggest something more serious than growing pains include:
- Pain in only one foot
- Swelling
- Limping
- Pain that returns after every practice
- Pain that limits participation
- Pain that continues into the next day
- Tenderness when touching a specific area
When these symptoms are present, it’s important not to simply “wait and see.”
Why Young Athletes Often Hide Their Pain
Children love their sports.
They also don’t want to disappoint teammates, coaches, or parents.
Many continue practicing despite significant discomfort because they’re afraid of losing playing time or missing an important game.
Unfortunately, pushing through pain often allows minor injuries to become much more serious.
Creating an environment where your child feels comfortable speaking up about pain can help prevent longer recoveries later.
The Importance of Proper Footwear
One of the easiest ways to reduce injury risk is ensuring your child’s athletic shoes are appropriate for their sport.
Different sports require different types of support.
For example:
- Running shoes are designed for forward motion.
- Soccer cleats prioritize traction.
- Volleyball shoes emphasize cushioning and lateral stability.
- Football cleats are designed for explosive acceleration.
Using worn-out or ill-fitting shoes increases stress on the feet and ankles.
Parents should also remember that children’s feet grow quickly. Shoes that fit well in the spring may already be too small by August. Children who participate in sports should also practice good foot hygiene to reduce the risk of plantar warts, especially when using locker rooms, community showers, or swimming pools.
Can Custom Orthotics Help Young Athletes?
Not every child needs orthotics.
However, young athletes with flat feet, overpronation, recurring heel pain, or repeated ankle sprains may benefit from additional support.
Custom orthotics can help:
- Improve foot alignment
- Reduce abnormal stress on joints
- Increase stability
- Improve comfort during sports
- Decrease the risk of recurring injuries
At Pure Podiatry of WNY, every child receives an individualized evaluation before treatment recommendations are made.
How Parents Can Help Prevent Sports Injuries
Although no injury is completely avoidable, several simple habits can significantly reduce your child’s risk.
Encourage a Proper Warm-Up
Dynamic stretching and light movement prepare muscles and tendons for activity.
Replace Athletic Shoes Regularly
Worn shoes lose cushioning and support over time.
Increase Activity Gradually
Avoid jumping from little exercise to multiple intense practices each week.
Prioritize Recovery
Adequate sleep, hydration, proper nutrition, and rest days allow growing bodies to recover.
Never Ignore Pain
Pain is your child’s body telling them something isn’t right. Early evaluation often leads to quicker recovery.
When Should You See a Podiatrist?
Schedule an appointment if your child:
- Complains of heel or foot pain lasting more than a few days
- Starts limping
- Has swelling or bruising
- Can’t comfortably bear weight
- Experiences repeated ankle sprains
- Has pain during every practice
- Stops participating because of discomfort
- Has symptoms that continue despite rest
The sooner an injury is diagnosed, the sooner treatment can begin—and the greater the likelihood your child can safely return to sports.
Helping Young Athletes Stay Active and Healthy
At Pure Podiatry of WNY, we’re passionate about helping young athletes perform at their best while protecting their long-term foot and ankle health.
Whether your child is preparing for their first soccer season or competing at a high level, our team provides comprehensive care for:
- Pediatric sports injuries
- Heel pain
- Sever’s disease
- Ankle sprains
- Stress fractures
- Flat feet
- Custom orthotics
- Tendon injuries
- Sports performance evaluations
Our goal is always the same: help children recover safely, prevent future injuries, and get back to doing what they love.
While sports injuries are a common concern, active children can also develop plantar warts from shared locker rooms, community showers, swimming pools, and athletic facilities. Learning how to prevent plantar warts can help keep young athletes healthy and active throughout the season.
Give Your Athlete the Best Start to the Season
A successful sports season begins with healthy feet.
If your child has been complaining of heel pain, limping after practice, or experiencing foot or ankle discomfort, don’t assume they’ll simply outgrow it. Early treatment can prevent more serious injuries, shorten recovery time, and help keep them active throughout the season.
If you have concerns about your child’s foot or ankle health, the team at Pure Podiatry of WNY is here to help. We’ll identify the source of the problem, explain your treatment options, and develop a personalized plan to help your young athlete stay healthy and confident all season long.
Schedule an appointment today and help your child start the school year on the right foot.
