Foot Problems to Watch For in Teens During Growth Spurts

When kids hit their growth spurts, it can feel like they wake up taller overnight. Shoes that fit perfectly last month are suddenly too tight, and aches and pains start to show up in surprising places — especially the feet.

Teenagers’ bodies go through major changes during this stage. Bones grow quickly, muscles stretch to keep up, and joints adjust to new heights and weight. That rapid growth can make feet particularly vulnerable to certain problems that shouldn’t be ignored.

At Thrive Foot and Ankle, we often see teens struggling with new or worsening foot pain during growth spurts. Understanding what’s normal and what needs attention can make a huge difference in keeping young athletes, dancers, and everyday active teens healthy and confident on their feet.

Why Growth Spurts Affect the Feet

During adolescence, bones in the feet can grow faster than the surrounding muscles and tendons. That mismatch creates tightness and tension, which can lead to soreness or stiffness after activity.

The heel bone (calcaneus) grows quickly, pulling on the Achilles tendon and other structures that aren’t yet ready to stretch that far. Combine that with increased sports participation, running around at school, and growing body weight — and you have a perfect storm for foot problems.

While some growing pains are harmless and fade over time, others can signal early injury or overuse conditions that need care before they become chronic.

Common Teen Foot Problems During Growth Spurts

Here are some of the most common teen foot problems parents should watch for:

1. Sever’s Disease (Heel Pain)

This is one of the top causes of heel pain in growing kids. Sever’s disease (calcaneal apophysitis) happens when the growth plate in the heel becomes inflamed due to repetitive stress. Teens in sports that involve running or jumping — like soccer, basketball, or track — are most at risk.

Signs to look for: heel pain after activity, limping, or walking on toes to avoid pressure.

2. Flat Feet and Arch Pain

Some children outgrow flat feet naturally, but for others, the arches stay collapsed or strain under new height and weight. That can cause fatigue, soreness, or ankle pain. Supportive shoes and custom orthotics often make a big difference.

3. Ingrown Toenails

A simple but painful issue — fast-growing nails and tight shoes can cause toenails to curve inward, leading to redness, swelling, or infection. Teaching teens to trim nails straight across and wear roomy footwear helps prevent this common problem.

4. Plantar Fasciitis

Though more common in adults, plantar fasciitis can affect active teens too. The plantar fascia — a thick band of tissue along the bottom of the foot — becomes irritated from overuse or tight calf muscles. Morning heel pain or stiffness after sitting are early warning signs.

5. Ankle Sprains and Instability

During growth, coordination sometimes lags behind height. That makes teens more likely to roll or twist an ankle during sports or even casual activity. Repeated sprains can stretch ligaments, leading to long-term instability if not treated properly.

How to Prevent Teen Foot Problems

Good habits and the right footwear go a long way toward keeping feet healthy during rapid growth phases.

Choose Properly Fitted Shoes

Shoes that are too tight or too loose can cause blisters, bruised toenails, and other issues. Have your teen’s feet measured every few months, since sizes can change quickly. Look for shoes with supportive arches, cushioning, and flexibility where the foot naturally bends.

Encourage Stretching

Stretching the calves, Achilles tendon, and arches helps balance the tension created by growing bones. Simple moves like heel drops, toe raises, and rolling the foot over a ball can ease stiffness.

Monitor for Pain or Limping

Teens may shrug off pain to stay in the game, but persistent discomfort or changes in the way they walk deserve attention. Early treatment prevents bigger problems later.

Replace Worn-Out Shoes and Insoles

Running shoes lose their support after about 300–500 miles of use. If the soles are worn unevenly or the heels tilt inward, it’s time for a new pair.

When to See a Podiatrist

Not every ache needs urgent care, but certain symptoms shouldn’t be ignored. Make an appointment if your teen:

• Complains of foot or heel pain that lasts more than a few days

• Walks differently or avoids certain activities

• Has swelling, redness, or warmth in one area

• Experiences repeated ankle sprains

• Shows signs of infection around the nails or skin

A podiatrist can evaluate how the bones, muscles, and tendons are developing and recommend targeted treatments like custom orthotics, stretching programs, or physical therapy.

Supporting Healthy Growth at Every Step

Teen years are full of activity — sports practices, long school days, weekend adventures — and healthy feet are the foundation for keeping up. With proper care and early attention to pain, most growth-related issues resolve without long-term impact.

At Thrive Foot and Ankle, we help families navigate this stage with personalized care designed for growing feet. From diagnosis to recovery, our goal is to keep your teen active, confident, and pain-free.

For expert guidance or to schedule an evaluation, book an appointment online today and give your teen the support they need to move comfortably through every growth spurt.