Back to school means back to those afternoon drive arounds and early Saturday mornings for the kid’s beloved sport. Six out of ten children aged between 5 and 14 years participate in sport outside of school (1). Parents are encouraged to get their kids involved in physical activity outside of school. Physically active kids are more likely to mature into physically active adults.  But sometimes it can be discouraging when it comes to the 10th visit to the physio for the year in addition to the continual bills for registration and uniform.

Approximately 3-11% of school children are injured per year while participating in sport (2). Injuries in kids can have big effects on both growing bone and soft tissues and can therefore have a big impact on development and cause growth disturbances. Hence why it is extremely important to prepare for the sport season early and do everything to help avoid these injuries.

There are a number of simple things you and your child can do to ensure those visits to the physio are decreased. Also creating better longevity when it comes to their sporting career.

Appropriate Sports Shoes

There are a number of points you really need to think about when choosing the best sports shoes for kids. (3)

• Quality
  • Material quality is extremely important. They need to be durable and provide strong support for the heels and arches and be shock absorbent. Canvas, suede and leather are listed as the good quality materials. Whereas synthetic are discouraged as they can cause foot problems and odour.
• Size
  • Children grow fast, therefore it’s recommended to opt for a shoe slightly bigger than their actual foot measurement. This allows for expansion and growth during exercise.
• Fashion
  • They need to want to wear them. You can get the most structurally sound and supportive shoe, but if they sit at the base of their closet it’s a waste of your money and time. Make sure they like the style and colours to encourage wearing.
• Sport Specific shoes
  • If your kid plays a particular sport, it is easier and better to find a shoe that suits that sport. If they play multiple, find a shoe that is versatile. For example, basketball shoes are specifically designed with higher ankle support due to the increase of lateral movements.
• Where to shop
  • Going to a good shoe store will ensure you have experts looking at your child’s feet and picking the correct shoe and style for them. Here are some recommendations for local stores in the Shire from the staff here at Health House Clinics:
    • ‘The Athlete’s Foot’ – they are the largest retailer of athletic footwear in Australia. What makes them stand out above the rest is that every person who walks into their store gets a complimentary foot scan to help determine the best shoe for them. They also have a “Fit Guarantee” so if you wear the shoes within the first few weeks of purchase and they don’t seem like the perfect fit, they offer you a free personalised one-off Refit by one of their technicians. (4)
    • ‘The Running Company’ – an independent speciality running store located in Kirrawee and other locations nationwide. They provide premium footwear and honest, expert advice to runners and multi-sport athletes. They use digital gait analysis to ensure you choose the right shoe for not only your foot but also your running style and body biomechanics. (5)

Implementing Stretches Into Their Daily Routine

Stretching is extremely important in injury prevention. The simple addition into your day to day schedules can make a big difference. As simple as stretching during ad breaks while watching TV, or setting time apart as a family to stretch. Listed below are the top stretches to focus on for injury prevention. Hold each stretch for 20-30 seconds, performing on both sides.

• Hip flexors
  • Lunge forward with one leg and place the other knee on the ground. Then, tilting your pelvis forward you will feel a stretch through the front of the leg that has the knee on the ground. This is stretching the hip flexors. To increase the stretch, raise the arm on the same side as the leg on the ground up in the air. 

• Hamstrings
  • Sitting on the ground with one leg bent on the inside of the other leg. Then reach forward to touch your toes on the straight leg. Ensure the knee doesn’t bend and you should feel the stretch at the back of the straight leg.

• Back
  • Child’s pose – kneel on your knees with your bottom resting on your ankles. Then lean forward with your body and lay your hands flat on the ground in front of you. 
  • McKenzie’s stretch – laying on your tummy, then using your arms arch your back up, leaving your legs on the ground to create a low back stretch.

• Neck
  • Tilt your head to the side, then using the arm on the side you are moving your head, create over pressure to produce a further stretch.  

• Calves
  • Rest your toes up against a wall, with your heel on the ground and lean forward with your body. You should feel the stretch in the straight leg touching the wall in the calf and achilles region.

• Glutes
  • Lay on your back and cross one leg over so your foot is on the opposite bent knee. Then using your hands to pull the uncrossed leg up closer to your tummy. You should feel the stretch in your glutes. 

Slowly Increasing Physical Activity

Easing into activity is also important. Training should commence a few weeks before the first game. This allows the body to be reintroduced to the stress of the physical activity at a controlled and monitored level before the competition kicks back in. Simple training runs, simulated games and movements will give the body time to get back into the habits and prepare for that first real hit out. If the team doesn’t have time to get back into it before that first game, creating your own session at home will also aid this. A run, a mock session out on a field or simply just a kick or pass around will help the muscles adapt to the movement patterns again and focus on the correct activation when the real deal comes along.

FREE INJURY RISK ASSESSMENT

Are you or your children about to start their Footy, Soccer, Netball, AFL, Hockey, Gymnastics or Basketball seasons?

References

(1) https://www.betterhealth.vic.gov.au/health/healthyliving/sport-and-children

(2) https://podiatryfirst.com.au/back-school-back-sports/

(3) https://www.workingmother.com/tips-on-choosing-best-sports-shoes-for-kids

(4) https://www.theathletesfoot.com.au/ecosystem

(5) https://www.therunningcompany.com.au/instore-gait-analysis/