How Heavy Backpacks Affect Your Child's Feet

As the new school year starts up, it's a familiar sight to see kids heading to class with backpacks that look like they're ready for a mountain expedition. While we at Goldsmith Podiatry often worry about the strain this puts on their backs, what many parents don't realize is that a heavy backpack and the demands of a school day can have a significant impact on a child's feet and ankles. Let’s explore why this is, and what we can do about this problem.

The Body's Response to Weight

Here’s the breakdown: to compensate for the extra weight pulling them backward, your child will unconsciously arch their back. But this unnatural posture creates a domino effect that travels all the way down to their feet.

Because when their posture changes, it forces them to walk in a way that puts abnormal stress on their feet and ankles with every single step.

If your child already has gait issues from childhood, such as in-toeing, arch problems, or a history of foot conditions like plantar fasciitis, this posture change may worsen these issues.

Foot and Ankle Conditions That Can Arise

But that’s just the start of it. For example, the constant tension from a changed walking pattern can cause inflammation in the tendon at the back of the heel (also known as Achilles tendonitis).

Also, the muscles in a child’s feet and lower legs have to work much harder to stabilize their body under the extra weight, which can lead to plantar fasciitis, arch pain, and general foot soreness.

Combine this time with the demands of a new routine, longer walks to school, worn out shoes, and the start of sports practices, these cumulative effects can amplify what’s on their back (literally).

Over time, this can even lead to stress fractures, especially in the delicate bones of the midfoot.

What Parents Can Do

The good news is, there are simple steps you can take to protect your child’s feet.

First, help them limit the weight of their backpack to no more than 10-15% of their body weight, and make sure the backpack sits snugly on their back, not sagging down.

And if your child complains about persistent foot, knee, or back pain during any point in the year, we’d be happy to see them for an appointment.

Your feet are more than just your foundation—they're messengers of your overall health. If you notice any of the symptoms above, don’t wait. Contact Goldsmith Podiatry today at (212) 877-1002 to schedule an evaluation with Dr. Howard Goldsmith, Dr. Rosanna Troia, or Dr. Kristina T. Ruff. We're here to help you stay one step ahead of foot-related health problems—because healthy feet support a healthy you.