When children return to school, they regularly undertake activities that place excessive strain on the natural frame of their bodies.

It is impossible to watch over them at all times, especially when they are at school, but detailed below are a few things that are still well within parental control!!

Posture

The habit of slouching begins at childhood when we sit in front of the television and at school desks, slouching then continues into adulthood when we sit in front of computers and use of laptops.

Ordinary posture is normally considered as standing erect with the arms hanging loosely at the sides. A good rule of thumb to obtain a good posture is to assume the “military position” and then ease off about 10%.

Scoliosis

Scoliosis refers to curvature of the spine and is often mistaken for growing pains. Children with posture problems, including walking badly and slouching or knock-kneed and pigeon-toed postures, may well be as a result of scoliosis.

Untreated scoliosis can often give rise to problems in later life, such as pain and deformity, however early detection and treatment can prevent long term effects.

Chiropractic tips for the prevention of scoliosis:  

1. Buy your child a ruck-sack! Then make sure they wear it on both shoulders, not slung over one side.
2. Discourage children from playing board games hunched on the floor and ration their times for playing game-boys and watching television.
3. Don’t allow your child to sleep on too soft a bed.
4. Encourage lots of physical activities.
5. And finally, have a chiropractor to regularly check for any urvature of the spine (every six months or so).

Shoes

School shoes and trainers should be fitted professionally to avoid ill-fitted shoes that are detrimental to the feet and body.

Platform shoes are still favourites among children, but they should be avoided as they encourage poor posture and more frequent ankle sprains.

Don’t go just by size. Have children’s feet measured. Visit the shoe store at the end of a school day when their feet are largest.

Have your child the sock they normally wear to school and fit the shoe to the largest foot.

The shoe should be deep enough so that the toes do not press against the front and long enough to allow free motion and gripping of the toes. There should be about a thumb-nail length between the longest toe and the end of the shoe. Unless there is enough space for the toes, the toe nails will be injured.

Sports

Even if your child is naturally active, over enthusiasm during PE classes could lead to sprains and strains.
A sprain is an injury involving the stretching or tearing of a ligament and a strain is an injury that involves the twisting, pulling or tearing of a muscle and/or tendon. Both injuries are common and can be very debilitating.

No one is immune to sprains and strains, but here are some tips to help reduce the risk of injury:

1. Ask the PE teacher for a daily conditioning and stretching program to build muscle strength.
2. Warm up before any sports practice or game.
Nourish your muscles by eating a well balanced diet (see “nutrition).
3. Always wear properly fitted shoes (see “shoes”)
4. Use or wear protective equipment appropriate for that sport.

If a sprain or strain has already occurred the key to recovery is an early evaluation by a chiropractor/medical professional. With proper care, most sprains and strains will heal without long-term side effects. It is important in all but mild cases for a professional to evaluate the injury and establish a treatment and rehabilitation plan.

All sports and exercises, even walking, carry a risk of sprains. The anatomic areas most at risk for a sprain depend on the specific activities.

Activities such as basketball, volleyball, soccer and other jumping sports, share a risk for foot, leg and ankle sprains. Soccer, football, hockey, boxing, wrestling and other contact sports also put children at risk of strains. As do sports that feature quick starts (hurdling, long jump, running races etc.). Gymnastics, tennis, rowing, golf sports that require extensive gripping-have a high incidence of hand strains. Elbow strains frequently occur in racquet, throwing, and contact sports.

Nutrition

For children in particular, breakfast is the most important meal of the day. The body uses glucose or blood sugar for energy. Excess glucose is stored by the liver as glycogen which can be released as it is needed.
If your child skips breakfast, or has an inadequate meal, by mid-morning, glycogen stores are virtually depleted. As a result, the body has very little quick energy available. Children who skip breakfast often do not make up the missed nutrients in meals eaten later that day.
Diet is one of the most important contributors to our health. What we eat keeps us healthy or makes us sick. The food we ate yesterday is now part of our skin, heart, eyes and everything else. Did you child eat an apple or a cake

Nutrition advice for children:

Avoid or limit packaged and processed foods as these contain unnecessary sugar, salt, hydrogenated fats, preservatives that toxify the system. Avoid sugar and refined carbohydrates in things like biscuits and cakes. Make sure your child eats at least 5 portions of fresh fruit and vegetables a day-preferably some of it raw. If in doubt, ask your chiropractor for nutritional advice.