school Archives - PHYSIO PROACTIVE

By / Par Physio Proactive August 17, 2020 0 Comments Advice advice, moving, physical activity, prevention, school

Back to School Safety Tips

It’s that time of year again, and despite the extra focus right now on the health and safety of students, it can be easy to overlook the more traditional injuries that kids face. Going back to school means changing lifestyle, and it’s important to prepare young kids and teenagers alike with proper equipment and habits.

Let’s take a look at the major ways you can keep your youngsters safe:

Issue #1: Backpacks

It’s no secret that carrying heavy backpacks can cause back issues – everything from mild discomfort, to headaches, to chronic back pain. Over half of children face these problems at some point. So choosing the appropriate backpack for your child and educating them on how to use it properly is crucial.

When shopping for a backpack, look for:

Proportionality. A backpack should be the appropriate size for your child – essentially covering the width of their back and spanning from their shoulders to the tops of their hips.
Straps. A good backpack should have two adjustable, wide and padded straps that cushion weight, and that can be tightened to ensure proper weight distribution. Single strap backpacks or backpacks with narrow straps concentrate weight and can interfere with circulation.
Additional support. Many good backpacks come with sternum or chest straps to help secure the bag, prevent it from swinging around and alleviate some of the pressure on the back.

When packing and wearing a backpack, it’s important to:

Respect weight limits. A child should not carry more than 10% of their body weight in a backpack. Exceeding this can affect posture and cause spinal compression. Planning ahead will help avoid the need to carry a lot on the same day.
Pack carefully. Heavier items should be closer to the body and near the bottom of the pack. Empty out the backpack frequently to eliminate unnecessary weight.
Wear it tightly. Tightening straps and using all available straps – even on short walks – will help prevent injury. Low and loose puts more stress on the spine and discs. Aim for high and tight.
Remember posture. When wearing a backpack, stand tall with shoulders down and head and neck aligned. It’s important not to hunch over to compensate for too heavy a load.

Issue #2: Posture

Sitting in front of a computer all day, or hunched over a desk or books, will wreak havoc with your child’s posture and potentially cause not only back issues, but also hand and wrist problems and eye strain. To minimize risk as much as possible, encourage your kids to:

Sit upright, whether at a computer or a desk. Shoulders should be down and pulled back, neck and head aligned and held upright.
Place screens at eye level. If possible, use adjustable chairs and/or monitors to achieve this, avoiding laptops on the lap wherever possible.
Keep wrists in a neutral position when typing on a keyboard.
Take breaks every 30 minutes or so, to rest the eyes, stretch, and take a brief moment to stand and move around.

Issue #3: Activity

Movement fuels healthy bodies, but schools can be very sedentary. Luckily, there are ways to ensure your child gets enough activity, regardless of their preferences:

Educate them on the importance of stretching, movement breaks, and frequent vigorous exercise. Lead by example, and if possible investigate team sports or active extracurricular activities to help them get enough exercise. Walking to and from school instead of driving can be an easy way to increase their daily activity.
Equip them with proper footwear to prevent injury when running around – whether in the playground or when playing a sport. Good shoes can prevent slips, falls, sprains, strains, and blisters, and support good posture.
Encourage safe movement. For example, when picking up their backpack, they should bend their knees and lift with their legs, rather than stooping to pick it up.

It’s impossible to completely avoid all injuries, so if your child is suffering from back pain, headaches, or problems with their wrists, hands, neck, or shoulders, consult with a physician or physiotherapist to get them some relief and prevent these issues from escalating.

By / Par Physio Proactive February 14, 2020 0 Comments Advice, Useful informations advice, school, shoes

Choose the Right Shoes for your Child

Choosing the right shoes for your child isn’t just a matter of fashion; correct footwear is part of a healthy lifestyle, and can make a huge difference in a kid’s posture, safety and comfort. Let’s take a look at the hows and whys of picking out the best shoes for your little ones.

Why Do Shoes Matter?

The choices you make for your child now will extend into their adulthood; while 98% of us are born with healthy feet, only 40% of us will still have them by the time we reach 18. Clearly, finding the right footwear can make a big difference.

The advantages of proper footwear – both in form and fit – include:

Improving posture
Protecting joints
Supporting and cushioning feet during activity
Aiding comfort
Preventing avoidable slips, falls and injuries
Protecting soles of the feet from hazards

Of course there are many options when shopping for kids shoes, but whilst many of them are adorable, not all are practical or safe.

How do I Pick the Right Shoes?

Picking the right shoes need not be a challenge. There are some simple guidelines to follow to ensure you make the right decision:

1. If the Shoe Fits

Children’s feet grow, a lot – up to 12 sizes in their first three years of development. But almost half of kids are wearing the incorrect shoe size. This can cause some serious problems while the feet are still growing, so it’s vital to always measure your child’s feet before buying any new shoes.

As they can change so rapidly, frequent size checks are recommended by physiotherapist at the following rate:

Every two months for children under two years old
Every four months for kids aged three to four
Every six months for kids over the age of five

And no matter what the measurement is, always have your kids try shoes before buying them; their feet should not be squashed across their width, and their toes should be able to move freely. If your little ones are mobile, get them to walk around in the shoes to test their comfort level and identify any areas of tightness or discomfort.

2. Different Shoes for Different Stages of Development

Shoes for infants differ greatly from shoes for kindergartners, so bear in mind your child’s stage of development. Infants don’t need much support as they won’t be walking.. Toddlers are mid-development, but on their feet all day, so they need room to grow and some cushioning. Older children have less fragile feet but are using them in more varied ways, and generally for higher impact activities, so shoes with a mix of flexibility and support are better.

3. Consider the Activity

For older kids, as with adults, it’s important to remember what activity the shoes will be worn for. Running shoes are built differently than walking shoes. If your child plays a specific sport, consider buying shoes that are designed for that sport, as they will offer more protection and support in the specific ways required of that activity. If you’re simply searching for good all-purpose shoes, check the soles for thickness and grip, the flexibility of the material, and above all else the fit.

4. Material Considerations

Children’s feet sweat more than twice as much as an adult’s, so look for shoes made of light, breathable, natural materials, so your their feet don’t overheat. This can prevent blisters as well as unpleasant odours. Canvas is a great option, as it is also washable, while still being durable. Avoid plastics and synthetic materials.

5. Fasteners

The shoes you’re considering may come with laces, velcro, or something else entirely. Generally it’s recommended to avoid slip-ons and backless shoes for kids, as they don’t offer adequate support. Choosing between fasteners is a matter of ability for your child; wherever possible choose a shoe that they can get on and off themselves.

The better prepared you are before you head out in search of children’s shoes, the easier your shopping trip will be. Always remember, if they’re not comfortable in the store, they won’t be worn at home!

By / Par Physio Proactive August 9, 2018 0 Comments Advice back pain, backpacks, prevention, school

Schoolbags and Back Injuries

It’s that time of year again: the threat of heavy schoolbags weighing down your little one is rearing its ugly head. The rise of handheld technology has not stemmed the need for kids to carry bulging backpacks full of heavy textbooks, and the risk of back pain is real and serious.

The Risks

Heavy schoolbags can result in musculoskeletal pain and in some extreme cases, persistent back pain. The damage comes in a variety of forms. Some kids might bend forwards or arch their hips, causing compression of the spine and leading to shoulder, neck and back pain. Those who carry their school bag over just one shoulder can cause strain and an imbalance in their posture, and those carrying bags with narrow straps risk circulatory problems and nerve damage. Girls and younger children are especially at risk due to their smaller size.

Ideal Backpack Use

Current research states a schoolbag should be no more than 10% of a child’s body weight. Doctors and physiotherapists also recommend:

Wearing the bag using both shoulder straps to evenly distribute the weight.
Standing upright to avoid hunching or rounding of the back.
Adjusting straps so that the bag is resting tightly against the middle of the back, not sagging down to the posterior.
Placing heavier items, such as text books, at the centre of the back.
Consider lightening the load if your child struggles to pick the bag up.

Pick The Right Bag

You can do your part to help your child avoid back pain by helping them to choose a sensible schoolbag. Some simple guidelines to follow are:

Pick a lightweight bag.
Pick a bag with two wide, padded shoulder straps.
Pick a bag with an extra waist belt or hip pads to compensate for those really heavy loads.
Choose a bag with multiple compartments, so that weight can be distributed throughout.
Consider a bag with a padded back, to increase comfort and avoid being poked through the material.

More than 70% of schoolchildren carry more than the recommended weight; keep your child safe this school year by investing in a practical bag and speaking to them about how to avoid back problems.

Our physiotherapist, Fawzi Charaan explains in a video (in French), how to best choose a schoolbag and how to adjust it to avoid any injury. See the video here!

Questions about schoolbags and back injuries? Schedule an appointment with our team of physiotherapists.

Physio Proactive, 2018.

Visit our Location

Give us a Call

Opening Hours

Tag: school