Kids Spring Tune Up – Put a little Spring in Your Step

Our bodies get used to what we do. They are constantly growing and changing, adapting to the stresses we put them through. When we are regularly active our bodies get used to being active.

Our heart and lungs get more efficient, we are able to play for longer without stopping to take a breath. Our muscles get stronger, we can throw the ball faster or jump higher. And we get more coordinated, our movements and motor memory kicks in to make movements easier for us.

It does not take long for our healthy bodies to get weaker with inactivity.

Just like we get used to being active, we get used to being inactive. Except it does not take long at all for things to get weaker; it can happen in a matter of days.

So, when staring a new activity or one that you haven’t done in a while:

Be kind to yourself. Give yourself more time to get into the swing of things.

Be Patient. Don’t expect to be at the same level you were before. Get back into things slowly, try interval training for cardio days or reduce your weights.

For Kids this could be setting a timer for things like bike riding, jumping on the trampoline or swimming. Allowing them to take a rest before getting back out there.

Think about all the ways you move around during the day.

People tend to spend a lot of time moving forward: running, walking, jumping, biking.

A small amount of time moving backward: a step to the sink, a reach into the back seat.

And almost no time at all moving sideways.

As a result of this our “sideways muscles” can get weaker, leading to difficulty down the road.

Those muscles include the glutes, hip adductors and hip abductors, which are responsible for pelvic stability, balance, and walking. When the muscles on our sides get weak, we lose our stability network.

The foundation of building these muscles often gets missed during childhood. Many of the children we see are in pain due to weakness in these muscles.

A loss of this stability leads to an increase in pain in the low back, hips, knees and ankles. It can also increase the likelihood of an ACL tear in an athlete or other injury on the field.

Challenge yourself and your child in a more dynamic way. Explore strengthening for your “sideways” muscles. Try a sport or exercise where you are moving laterally such as tennis, racquetball, volleyball, or swimming to support these muscles.

Cross training is a wonderful way to give your body the support it needs.

Encourage your child to seek new or different activities to the sport they are most competitive in. Reassure them that it is healthy to have varied interests and taking a break from sport specific training will continue to challenge them and make them healthier overall.

Strength training is such an integral part of success when you live an active life. Strengthening your muscles will not only make you better at your favorite activity but will also reduce your risk of injury while doing it.

Kids are more highly specialized now than they used to be. The off season keeps getting shorter and shorter. There is more specific exercise for each sport and kids spend more time doing them. In order to be competitive, kids are not encouraged to try other sports or different recreational activities. With so much stress on the body in the same way, all the time, injuries can happen.

This critical component of injury prevention can be started as early as 7, with proper form and training. Beginning a well-rounded strengthening protocol will make sure that no muscle gets left behind.

Of course, strength training looks completely different with kids than with adults.

If your child needs strength training and you are not qualified to provide it, we can help with a FREE consultation to find out what’s going on talking to your neighborhood movement specialists.

Every year parents and coaches become more informed about the health and safety of the children in their care.

Even though adults are more educated and aware, teach your child early on to be an advocate for themselves. Teach them what is okay to be feeling and what is not okay.

Kids often to do not experience pain the exact same as adults do. Something that may feel “off” or “just funny” to a child could mean pain later.

Encourage them to confide in you when they are in pain after a practice, not sleeping well, or when they have something important to say.

Teach your kids to speak up about not feeling well and LISTEN to them. EMPOWER them to feel confident in their voices.

You as the parent, guardian, or coach could be the first person to notice a child limping after a run, moving a little slower than usual or than their peers, or other signs of pain or fatigue.

Don’t just wait for the injury to occur.

Give them rest breaks, begin strengthening or cross training, or just letting the child know you see what they are going through can change their life.

If you notice your child struggling to keep up or in pain, seek help.

Physical therapists are trained to work with people of all ages. To figure out which muscles are not working their best and improving them before an injury occurs. Making sure all their muscles are working properly can help to prevent an injury.