Ready, Set, Play! Essential Tips for Kids Returning to Sports

As the school year ramps up and sports seasons begin, many children are excited to get back on the field or court. At Children’s Podiatry, we understand the importance of a safe and successful return to sports, and we are here to help ensure your child’s feet and lower limbs are ready for action. Lauren and Melissa are dedicated to guiding families through this transition with key tips to support your child’s athletic journey.

Preparing for a Safe Return to Sports

1. Check Footwear: Proper footwear is crucial for preventing injuries and enhancing performance. Ensure that your child’s sports shoes fit well and provide the necessary support and cushioning for their specific sport. Shoes should be replaced if they are worn out or no longer fit correctly (Nigg et al., 1999).
2. Gradual Reintroduction: After a period of inactivity, it is essential to gradually reintroduce your child to their sport. Start with shorter, less intense sessions and progressively increase the duration and intensity. This helps reduce the risk of overuse injuries (Brukner & Khan, 2012).
3. Warm-Up and Cool-Down: Incorporate proper warm-up and cool-down routines into your child’s training. Warming up prepares the muscles and joints for the physical activity ahead; while cooling down helps prevent stiffness and aids in recovery (Borg et al., 2002).
4. Focus on Strength and Flexibility: A well-rounded fitness regime that includes strength and flexibility exercises can support injury prevention. Strengthening the muscles around the feet and ankles, as well as improving flexibility, can enhance your child’s performance and reduce the likelihood of injuries (Janz et al., 2002).
5. Hydration and Nutrition: Ensure your child stays hydrated and maintains a balanced diet. Proper hydration and nutrition are key to optimal performance and recovery, helping to sustain energy levels and support overall health (Sawka et al., 2007).
6. Listen to Their Body: Encourage your child to listen to their body and report any discomfort or pain. Addressing minor issues early can prevent them from developing into more serious problems. Regular check-ups with a podiatrist can help monitor and manage any potential issues (Hreljac, 2004).

Why Foot Health Matters

Foot health is fundamental for athletic performance and overall well-being. Proper alignment, support, and strength in the feet and lower limbs contribute significantly to a child’s ability to participate in sports safely and effectively. At Children’s Podiatry, Lauren and Melissa are committed to ensuring your child’s feet are in top shape for their sporting activities.

Steps to Take Now

1. Schedule a Foot Assessment: Consider scheduling a foot assessment with our clinic to ensure your child’s footwear and biomechanics are optimised for their chosen sport.
2. Prepare for the Season: Equip your child with the right gear and ensure they are physically prepared for the demands of their sport.
3. Promote Healthy Habits: Reinforce the importance of hydration, nutrition, and proper recovery practices as part of their regular routine.

By taking these steps, you will help set your child up for a successful and injury-free sports season. For more advice or to book a consultation with Lauren or Melissa, contact us at Children’s Podiatry. We are here to support your child’s athletic and overall health.

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References

Borg, G. A., & Linderholm, H. (2002). Perceived exertion and the affective response to exercise. Journal of Sports Sciences, 20(6), 511-518.

Brukner, P., & Khan, K. (2012). Brukner & Khan’s Clinical Sports Medicine. McGraw-Hill Education.

Hreljac, A. (2004). Effects of a lower limb injury prevention programme on the risk of injury in adolescent athletes. British Journal of Sports Medicine, 38(3), 246-252.

Janz, K. F., Dawson, J. D., & Mahoney, L. T. (2002). Tracking of activity and sedentary behaviours in childhood: The role of foot and ankle development. International Journal of Obesity, 26(1), 25-32.

Nigg, B. M., & Bachl, N. (1999). Footwear and its influence on performance and injury. Sports Medicine, 27(5), 277-292.

Sawka, M. N., Cheuvront, S. N., & Kenefick, R. W. (2007). Hydration and physical performance. Journal of the American College of Nutrition, 26(5), 535S-540S.

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