You know it’s good for your kids to get regular exercise but can they get too much physical activity? Orthopedic surgeons say too much or the wrong kind of exercise can harm growing bodies.
That’s because growth plates can be more easily injured or broken during childhood and into the teenage years. Parents need to not only limit how much their children exercise but also restrict certain kinds of exercise.
How Much Should Kids Run?
It may seem like young children are little balls of energy who never get tired. While you may think young kids can safely run for long stretches, their bodies just can’t endure the same distances as teens and adults. It’s best to let kids run until they stop on their own. Don’t push them to go further if they say they can’t. Encourage them to stay hydrated by drinking water and make them stop if they experience pain, dizziness or fatigue.
Middle school aged kids can safely run for distances of up to 10 miles, especially if they participate in competitive track or cross country. However, marathons are still out of the question for kids this age. until they reach the age of 18, kids are at risk for damage to cartilage, tendons and bone platelets. To prevent injury, kids should wait to tackle a marathon until their bodies have finished the most critical phases of growth and development. For most people, this occurs around the age of 21.
Strength Training vs. Bodybuilding
Bodybuilding or weightlifting is dangerous for kids and preteens. Their bodies can’t handle the stress of picking up heavy weights and can become injured very easily.
To build muscle safely, allow kids to do strength-training exercises that rely on their own body weight instead of barbells and machines. Push-ups, sit-ups and gentle calisthenics are just fine for children of any age. Just be certain they warm up for 10 minutes with stretching and low-impact aerobic exercises. You might also consider resistance bands as a way to increase strength without adding undue stress to little bodies.
Most importantly, remember that children’s bodies require more rest. Only practice strength training exercises three times a week and make certain your kiddos get plenty of rest between exercise sessions.
Once a teen reaches high school, it’s safer to lift weights. Even so, make sure your teen exercises responsibly by completing 10 to 15 reps per set and using lighter weights.
Have more questions about kids and exercise? Call our Jacksonville ortho office today for answers!
You know it’s good for your kids to get regular exercise but can they get too much physical activity? Orthopedic surgeons say too much or the wrong kind of exercise can harm growing bodies.
That’s because growth plates can be more easily injured or broken during childhood and into the teenage years. Parents need to not only limit how much their children exercise but also restrict certain kinds of exercise. (more…)
More than 50 million Americans suffer from a form of arthritis, according to the Centers for Disease Control and Prevention. Even mild cases of arthritis can be very distressing for patients, preventing them from engaging in the activities they love. Fortunately, altering your diet may be a simple way to alleviate arthritis pain. (more…)
Before you take to the basketball court or engage in an intense workout, chances are you stretch. After all, you have been taught by coaches, peers and even sports medicine doctors that stretching before sports activities or workout routines will prevent injury, but what if what you’ve always been told is wrong?
It may come as a surprise to you, but stretching done before, during or after a workout or sports activity could actually do you more harm than good. (more…)
As an orthopedic specialist, it can be worrisome to hear a patient say, “Well, I tried doing some physical therapy on my own, but it didn’t work. So now I think I need surgery.” One of the most pervasive myths in sports medicine is that a do-it-yourself approach to physical therapy can work. While it’s certainly true that certain stretches or exercises can help you build strength after an injury, there is no replacement for professional physical therapy. (more…)
Starting a new exercise program often feels like a challenge, but the thrill of initial success may motivate you to train more and more. Unfortunately, some people begin to exercise too much and cause themselves injury. Jacksonville orthopedic specialists recommend listening to your body to know when you’re exercising too hard. (more…)
Leg pain is a fairly common occurrence for athletes—especially long distance runners. Running puts pressure on the joints, including the hips, knees and ankles, as well as on the feet and legs. Whenever pain develops in the lower legs it is often assumed to be shin splints, but shin splints are actually a specific problem that can develop in the shins, the bones that run along the front of the lower legs.
Shin splints are a sort of overuse injury that develop when inflammation builds up around the soft tissues of the lower leg. The injury can develop in two areas surrounding the shin. When they develop on the outer edge of the mid region of the leg, near the shinbone, they are called anterior shin splints. When they develop on the inside of the leg they are referred to as medial shin splints.
There is some disagreement among experts as to what exactly causes shin splints to develop. The leading theories include:
Many sport and exercise doctors believe that they are actually caused by a combination of several of these factors. What medical experts do agree on is that shin splints are unique to athletes, they are caused by regular physical activity, and whatever is the primary cause of the pain, the best way to treat shin splints seems to be clear.
Because they are caused by overuse, shin splints are pretty much reserved for regular athletes. They can happen to athletes of any age or expertise level, from youth soccer all the way to professional ball players.
Experts agree that the best way to treat shin splints is with a combination of rest, ice and stretching. It is recommended to stop running entirely when shin splints first develop, as they will grow worse over time. Secondly, ice the shins regularly to reduce inflammation in the legs. Doing basic Achilles stretches often helps to ease the pain of shin splints and stretch the muscles and tissues surrounding the shin bone.
If you are going to continue working out while struggling with shin splints, the best thing you can do is wrap the injury. Don’t wait too long before seeking the medical expertise of a sports medicine doctor. The sooner you can get treatment and address the pain, the sooner the pain of shin splints can go away.
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Bumps n’ Bruises is back!
Our sports medicine physicians will be available every Saturday morning through November for –
There are three convenient locations for you to choose from! All locations are available from 9:00AM to 10:00AM for evaluations.
Brooks Rehabilitation CST
Preferred Physical Therapy Fleming Island
Atlas Physical Therapy and Sports Medicine St. Johns
Everyone has done it at least once, and chances are you know someone who is a regular offender. After a few hours of typing away at the keyboard or a long afternoon lifting weights at the gym, a quick movement of the hands delivers an instant feeling of relief as each knuckle performs a quick crack in its place. (more…)
The American diet is a leading source of obesity and a range of other health problems, including poor bone health. A 2014 study published in the Journal of Bone and Mineral Research found that 54 million Americans older than age 50 are affected by osteoporosis or low bone mass. Having weak bones may increase your risk of injury, resulting in the need for specialized orthopedic treatment to avoid long-lasting effects. Fortunately, no matter what your age, supplementing your diet with important vitamins and minerals can improve bone health. (more…)
An estimated 5 to 7 million Americans suffer from scoliosis, reports the American Chiropractic Association. This condition is characterized by abnormal curvature of the spine. For most people, the spine is straight and tall to support our body posture. People with scoliosis have a spine that curves more than 10 degrees to the right or left. This spinal curvature contributes to significant back pain but may also negatively affect lung or heart functioning. Addressing the back pain associated with scoliosis is an important way to improve well-being among people who suffer from this condition. (more…)
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