Spring Foot Care Tips: Selecting Athletic Shoes that Help Prevent Foot Pain

By Dr. Kristy Golden, podiatrist, Kaiser Permanente

Running offers great health benefits for student athletes, especially those who wear appropriate footwear. Athletic shoes that don't fit properly can make your child more prone to blisters, heel pain, arch aches, and more—but thoughtfully selected shoes can offer them support and comfort for play and exercise. Here are some things to look for when shopping for shoes that not only fit well but also help prevent foot or ankle problems.

Before Shopping for Athletic Shoes

Before heading to the shoe store, consult your child’s doctor about footwear considerations. This check-in is especially important for before selecting shoes for student athletes, who may need extra stability or shock absorption.

Having your child’s foot measured before trying on shoes might make the process smoother. Additionally, the time of day you shop affects sizing and fit. Consider the following.

Have your child’s feet measured regularly, since they’re still growing. Typically, one foot is larger than the other, so shoes should be fitted to the larger foot.
Feet may swell by half a size from the morning to the evening, so it’s best for your child to try on shoes at the end of the day.

Which Athletic Shoes to Try

Look for footwear made of materials that give or stretch and will breathe when the feet sweat. This means avoiding plastic or vinyl shoes. Then you can conduct three simple in-store tests:

Pinch test. Squeeze the back of the shoe to see if you can easily pinch the material inward. The more difficult it is to squeeze, the more support the shoe offers.
Fold test. Take both ends of the shoe in your hands and try to fold it in half. If you can easily fold the shoe, it may not provide adequate foot support.
Twist test. Try to twist the shoe like you're wringing out a washcloth. It’s best to choose shoes that cannot be twisted easily.

How to Try on Athletic Shoes

For an accurate sense of fit, have your child walk around the store in both shoes. There should be one finger's width (about a half inch) between your child’s longest toe and the end of the shoe while standing. And the shoe shouldn’t be more than a quarter inch narrower than the width of your child’s foot. They should be able to wiggle their toes in the shoes.

Additional tips:

Make sure that the fit feels right in both shoes and look for shoes that conform closely to the shape of your child’s forefoot (the front and widest part of the foot).
Choose soft but rigid backs to keep your child’s heels from slipping out of their shoes.

Wearing proper footwear is an important part of youth sports. And many foot problems can be avoided or lessened if your child wears shoes that gives toes and the ball of the foot more room. Comfortable, well-fitted shoes offer your child the best chance of keeping their feet supported in and out of the game.

Kaiser Permanente partners with The St. James to support healthy athletes.

Kaiser Permanente delivers pediatricians and pediatric specialists who are committed to keeping your child’s health and development on track. Connected by your child’s medical record, they can track vaccines that are needed, review test results, and medication, and communicate seamlessly with one another to provide both the routine and targeted specialty care your child requires.

Check out the Healthier You podcast hosted by physicians at Kaiser Permanente for more actionable strategies for improving your health and living a fuller life.

Dr. Kristy Golden is a podiatrist at Kaiser Permanente.