Flat Feet & Bunions in Teens: Early Detection for Active Lifestyles

In Texas sports-loving communities like The Woodlands and Magnolia, it’s common to see active teens going from school practice to weekend tournaments with barely a break in between – unless it's zipping into the local Raising Cane’s or Chick-fil-A drive-thru.

Whether it’s football, soccer, baseball, volleyball, cross-country or another sport, the constant motion puts significant stress on growing feet.

Two common—and often overlooked—foot alignment problems in this age group are flat feet and bunions.

“Adults are not the only ones who get bunions, children get them too,” explains Dr. D. Sean Sweeney, D. P.M. of Sweeney Foot & Ankle Specialists. “While adults often bring the bone deformity on themselves, by wearing ill-fitting shoes, younger people are thought to inherit them.”

Left unaddressed, these foot issues can cause lasting pain, hinder athletic performance, and set the stage for chronic problems in adulthood.

The good news? Early detection and intervention can prevent progression and restore proper alignment, keeping active teens moving without discomfort.

Why Early Detection Matters in Active Teens

Foot Health Affects the Whole Body

Feet are the foundation of movement. When their alignment is off, the effects can ripple upward—impacting ankles, knees, hips, and even posture. In a teen athlete, improper foot mechanics can lead to:

• Increased risk of overuse injuries (shin splints, stress fractures).
• Chronic knee or hip pain from altered gait.
• Reduced agility, speed, and balance during sports.

Small Issues Become Big Problems

Flat feet and bunions rarely appear overnight. They develop gradually, often without obvious pain at first. By the time symptoms are noticeable, the condition may already be advanced.

• Flat feet can progress from flexible (only flat when standing) to rigid, limiting mobility.
• Bunions can start as mild bumps but worsen into painful deformities that interfere with shoe fit and sports participation.

For teens still in a growth phase, the window for easy correction is short—making early screening essential.

Understanding Flat Feet in Teens

What Is Normal?

It’s common for young children to have flat feet, but most develop arches as they grow. By adolescence, persistent flat feet—especially if causing discomfort—may need medical attention.

A study of 14 to 16 year-olds published in the Journal of Clinical and Diagnostic Research found that 32.8 percent had flat feet with 89.62 percent flexible and 10.37 percent rigid flat feet.

Causes and Risk Factors

• Genetics: Inherited foot shape or ligament laxity.
• Overpronation: Rolling inward of the ankles during walking/running.
• High BMI: Extra weight increases strain on arches.
• Sports Demands: Repetitive impact sports like basketball, soccer, or gymnastics can exacerbate structural weaknesses.

Signs to Watch For

• Arches that flatten completely when standing.
• Heels that tilt outward.
• Complaints of foot, knee, or leg pain after activity.
• Avoidance of running or prolonged walking

Research shows that flexible flat feet rarely impact sports performance unless symptomatic, while rigid flat feet may affect certain tasks.

Bunions: Not Just an Adult Problem

How They Develop in Teens

Bunions—misalignment of the big toe joint—are often linked to footwear in adults. In teens, they’re more often caused by genetics, flat feet, or joint laxity. Repetitive stress from certain sports (ballet, soccer, track), and choice of footwear, can accelerate their development.

Research has shown:

• Adolescent dancers have bunion rates, according to the Journal of Foot and Ankle Research, over 50 percent due to repetitive forefoot loading.
• Teens with bunions are significantly more likely to also have flat feet.

Early Warning Signs

• Bump forming at the base of the big toe.
• Redness or swelling along the joint.
• Discomfort wearing narrow or snug shoes.
• Changes in gait to avoid toe pain.

If untreated, bunions can lead to overlapping toes, hammertoes, and chronic joint pain—issues that are much harder to correct in adulthood.

Impact on Sports Performance and Daily Life

Flat feet and bunions can significantly affect an active teen’s abilities, especially if it exacerbates pre-existing foot alignment problems:

• Reduced Stability: Misaligned feet compromise balance and pivoting ability.
• Lower Endurance: Muscle fatigue in legs and feet sets in faster.
• Altered Mechanics: Athletes may unconsciously adjust movement to avoid pain, risking secondary injuries.
• Psychological Effects: Chronic pain or limitations may lead to reduced participation, affecting confidence and social engagement in team sports.

Realignment Options for Active Teens

Conservative Care (First-Line Approach)

For many teens, non-surgical treatments can correct or manage alignment problems effectively:

• Supportive Footwear: Shoes with wide toe boxes, firm arch support, and cushioned soles reduce strain.
• Custom Orthotics: Tailored insoles redistribute pressure and improve biomechanics.
• Strengthening Exercises: Toe curls, towel scrunches, calf raises, and balance drills build foot and ankle stability.
• Stretching: Calf and Achilles stretches relieve tension and improve flexibility.
• Toe Spacers & Night Splints: For bunions, gentle overnight alignment can slow progression.

Minimally Invasive Procedures

If conservative measures aren’t enough:

• Subtalar Arthroereisis: A small implant placed in the subtalar joint to correct flatfoot alignment, often with minimal downtime.
• HyProCure: A titanium stent that realigns the foot by stabilizing the ankle and heel, allowing for natural arch function.

These procedures are particularly effective while bones are still developing—making adolescence a prime time for consideration.

Surgical Options

Reserved for severe, painful, or rigid cases:

• Bunion Surgery: Removes bony bump and realigns the toe joint.
• Flatfoot Reconstruction: May involve tendon transfers, bone cuts, or joint stabilization.

Recovery can take several weeks to months, but in advanced cases, surgery may be the best option for restoring long-term function.

Local Spotlight: The Woodlands & Magnolia

In communities like The Woodlands and Magnolia—where school sports, club leagues, and outdoor activities are part of everyday life—foot health can easily be overlooked until pain interrupts play. Parents should be particularly mindful during:

• Peak sports seasons when training volume is highest.
• Growth spurts, which can alter foot mechanics rapidly.
• Transitions to new sports, especially those with high foot impact.

Sweeney Foot & Ankle Specialists offers comprehensive evaluation for youth athletes, including gait analysis, imaging, and customized treatment plans. The goal is to keep young athletes in the game now while preventing issues that could limit them later in life.

Prevention Tips for Parents & Teens

• Schedule annual foot checks for active teens, especially if they play year-round sports.
• Replace athletic shoes regularly—worn-out support increases injury risk.
• Encourage warm-up and cool-down routines with stretching.
• Address pain early—don’t assume it will “just go away.”

Key Takeaways

Sweeney Foot & Ankle Can Put You on a Pain-Free Path

Growing up in The Woodlands and Magnolia should mean freedom to run, play, and compete without the shadow of preventable foot pain.

If your teen is showing signs of flat feet or bunions, early evaluation at Sweeney Foot & Ankle can set them on the path to realignment, improved performance, and a pain-free future. Request an appointment today for your teen.