If you have children involved in summer sports activities, this article has some good tips and reminders that we should all keep in mind to keep our children safe and to prevent injuries, but still have fun.
Teens, in particular, can benefit greatly from using insoles in their cleats to ensure their growing feet are well-supported during various sports. As teenagers are still developing, their feet can be more susceptible to injury from the repetitive motions and high-impact activities common in sports like soccer, football, and lacrosse. Insoles for cleats provide the necessary arch support and cushioning to help absorb shock and distribute pressure evenly across the foot. This not only helps prevent common injuries such as plantar fasciitis and shin splints but also promotes proper alignment and balance, allowing teens to perform at their best while protecting their developing bodies from long-term harm.
Choosing the right gear and clothing for summer sports is essential to ensure comfort and performance while protecting your child from the elements. Lightweight, moisture-wicking fabrics are crucial for keeping cool and dry, as they help manage sweat and prevent overheating. Look for breathable materials that offer UV protection clothing to shield your child from harmful sun exposure. Properly fitting athletic wear, including shorts, shirts, and shoes, enhances movement and reduces the risk of chafing or discomfort. Additionally, investing in high-quality, sport-specific gear like padded shin guards or knee braces can provide extra protection during intense activities. Ensuring your child has the right gear not only boosts their confidence but also helps them stay focused and injury-free on the field or court.
Summer Sports for Kids
With summer here, children’s excitement to get outdoors and play should be met with an equal measure of precaution on parents’ part. ChicagoHealers.com Practitioner Dr. Richard Ezgur, DC offers tips for parents to keep kids safe and injury free during summer sports and activities.
Warm Up
Like adults, children are also vulnerable to muscle pulls and joint sprains and strains. The most common causes of these injuries include inadequate warm-up time and stretching. Before beginning the activity, encourage your child to take a few minutes to warm-up.
A good warm-up will imitate the actions that your body will undergo during your sport, but at a lesser intensity. So for most kids, a brief walk or light jog will do the trick just fine. In some cases, just parking the car farther away from the play ground or sporting field, to allow for a walk before play, may be an adequate warm up.
The main point to remember is to avoid having your child transition immediately from resting in bed or the car directly into strenuous activity.
Stretch
Stretching should be performed after, not before, activity. The key to proper stretching is to remember that “less is more”. Stretches should be gentle, relaxing and never painful.
You’ll want to hold a steady stretch for at least 20-30 seconds without bouncing. Stretching too far or stretching for less than 20 seconds, or stretching before activity may do more harm than good. In doing so, you may initiate a “stretch reflex” which actually causes the muscles to tighten up even more. This may cause pain and physical damage to your muscle fibers, as well as scar tissue formation and decreased elasticity over time.
Toddlers won’t need to stretch after exercising, but it’s a good habit to develop by the teen years.
Nutrition and Hydration
Finally, proper nutrition is also important in preventing muscle injuries, cramping, and dehydration. Many people are often concerned about vitamin and mineral intake, but the most common pitfall when exercising in the heat of the summer is dehydration caused by inadequate fluid intake. You can avoid this by simply drinking enough water, which is at least 8-12 cups of water for an adult, plus an additional 1-2 cups for every hour of exercise. This amount should be adjusted to the size of your child, although children will need a larger amount of water in proportion to their body weight, compared to adults.
Don’t Forget
All parents should be aware of the signs of dehydration, which include:
- Thirst and/or dry mouth
- Muscle weakness, fatigue or lethargy
- Dizziness
- Lightheadedness
- Small amount of dark urine.
Keep in mind that your children must drink, even if they claim not to be thirsty. Unfortunately, the human thirst mechanism is not sensitive to the early stages of dehydration. As a result, significant dehydration usually occurs before the sensation of thirst is recognized.
About Dr. Ezgur
Dr. Richard Ezgur is a chiropractic physician, homeopathic physician, and acupuncturist in private practice specializing in natural health and sports and spinal rehabilitation. His clinic, Progressive Chiropractic Wellness Center, provides chiropractic care, physical therapy services, homeopathy, acupuncture, and massage therapy. For more information:
www.progressivechiropractic.com
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