by Morag Bowie MCSP MHPC

"If our Children are the Future" then we should help them with their physical as well as their mental development, assisted by good nutrition.

Documentation is growing that shows increased numbers of overweight children will remain so into adulthood unless they exercise regularly and eat well. Childhood obesity can put them at risk of some medical conditions which can be serious, such as heart disease and type 2 diabetes as well as putting unneccessary stress on their growing bones. Children should aim to be physically active for an hour a day, even if it is broken down into smaller parts. The level should allow normal conversation, but their heart rate should increase above resting level.

Of course sport participation is ideal, but walking instead of taking the quick, easy drive to school or the shops, and riding bikes for example, will help. Walks with a goal or purpose are more palatable, i.e. 'blackberrying', treasure hunts and so on.

Correct clothing and footwear with laces done up for activity is very important and can help prevent injury. Also a light warm up and cool down helps their bodies cope with starting or stopping exercise - a good habit to get used to.

Posture is crucial to help them grow correctly and use their muscles efficiently. Children generally start off life with good posture, but continual poor posture, which can come from personality, peer pressure, poor seating at school or the demands of  sport (i.e. unequal loading on a growing body) over years can leave children vunerable to injury. So another parental 'nag' is to encourage them to stand tall like a ballerina or soldier, sit well into school chairs with feet ideally on the floor and pulled close to the desk. NO slumping over their work either! Rucksacks for school books ought to fit well and be carried on both shoulders snug to the back (not 'cool', but better in the long term for their spines!).  Appropriate advice from your Chartered Physiotherapist can help allay these adverse developments.  If appropriate the Chartered Physiotherapist can liase with their sports coach.

Growing pains are a normal occurrence in 25% to 40% of children, usually in 2 periods, early childhood 3 - 5 years old and later at 8 - 12 years old. 

With exercise there is always the risk of injury and your child will at some time complain of pains in their joints or limbs.

There is no evidence that the pain comes from the growth of the bones. More likely the aches are due to the level of activity and are in the muscles.

However, 'Red Flags' to seek medical opinion, are; if there is pain in the joints which may be red, hot or swollen; when there is general malaise, fever and loss of appetite; a known incident of injury causing the pain, and/or persistent pain which is present for longer than 12 hours.

Monitor your child's growth, particularly if they play a lot of sport as during a growth spurt they may be more vulnerable to injury.  This can be due to reduced flexibility (bones grown and then the soft tissue has to accommodate the new length) and reduction in co-ordination and specific sport skills. 

A Chartered Physiotherapist can perform a musculoskeletal assessment on your child and advise in the appropriate postural care and, if required, exercise and stretching programme.  This will lessen the potential for adaptive body behaviour which can lead to chronic problems in later life.