If your child regularly comes home from sport complaining that their feet hurt, it’s easy to assume it’s just “growing pains” or that they’ll grow out of it. While occasional aches can happen, ongoing foot pain is never considered a normal part of growing or playing sport.
Whether they play soccer, netball, AFL, rugby, basketball, tennis or athletics, children’s feet absorb thousands of impacts during every training session and game. Identifying the cause early can prevent small problems from becoming long-term injuries.
Common Reasons Children Get Sore Feet During Sport
1. Growing Bones and Muscles
Children’s bones often grow faster than their muscles and tendons can adapt. This creates increased tension through the feet, heels and lower legs, making sporting activities uncomfortable.
2. Heel Pain (Sever’s Disease)
One of the most common causes of foot pain in active children aged 8-14 is heel pain caused by irritation of the growth plate.
Your child may:
- Limp after sport
- Complain of pain at the back or bottom of the heel
- Avoid running or jumping
- Feel better after resting
The good news is that this condition responds very well when managed early.
3. Flat Feet
Many children have flexible flat feet, and most never experience problems. However, some children develop aching feet, tired legs or pain during sport because their feet are working harder to provide stability.
Signs include:
- Feet tiring quickly
- Frequent tripping
- Pain in the arch or heel
- Shoes wearing unevenly
4. Poorly Fitting Sports Shoes
Children grow quickly, and shoes that fitted a few months ago may now be too small.
Sports shoes should provide:
- Good cushioning
- Proper support
- Enough room for growing toes
- A secure fit around the heel
Different sports also require different footwear, so one shoe doesn’t suit every activity.
5. Overuse Injuries
Many children now participate in multiple sports throughout the year with little recovery time.
Too much running, jumping and training can lead to:
- Arch pain
- Tendon irritation
- Stress injuries
- Forefoot pain
Early management usually means a quicker return to sport.
6. Biomechanical Issues
Sometimes the way a child walks or runs places extra stress on certain areas of the foot.
This may be due to:
- Poor foot alignment
- Tight calf muscles
- Limited ankle movement
- Weakness around the hips and legs
These problems are often easily identified during a biomechanical assessment.
What Parents Should Watch For
Book an assessment if your child:
- Complains of foot pain after most sports
- Starts limping
- Avoids running or jumping
- Has swelling or persistent tenderness
- Frequently asks to stop playing
- Needs pain relief after activity
Pain lasting more than a few days should always be investigated.
How a Podiatrist Can Help
At Frenchs Forest Foot Clinic, we assess the whole lower limb—not just the painful area.
Your assessment may include:
- Foot posture assessment
- Walking and running analysis
- Joint and muscle testing
- Footwear assessment
- Advice on stretching and strengthening
- Orthotic therapy if appropriate
- Return-to-sport planning
Our goal is to keep children active, confident and enjoying the sports they love.
Don’t Ignore Foot Pain
Children are incredibly resilient and often continue playing despite discomfort. However, persistent foot pain isn’t something they should simply “grow out of.”
Early treatment can reduce pain, prevent further injury and help your child continue participating in sport safely.
Book an Assessment Today
If your child regularly complains of sore feet during sport, the team at Frenchs Forest Foot Clinic can help identify the cause and create a personalised treatment plan.
Frenchs Forest Foot Clinic
Building 7, Suite 1, 49 Frenchs Forest Road East
Frenchs Forest NSW 2086
Helping active kids stay active—without foot pain.