Physiotherapy Tips for Back to School

Back to school preparations are in full swing!

Parents are both excited and anxious, wondering if their child will get along with the other students or if they will excel in the school curriculum.

However, we don’t often think about the impact of school on our child’s health. Whether you are heading to school for the first time or returning to school, here are 3 tips to consider:

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1. Be Active:

It is so easy to become sedentary as we find kids spending more and more time on phones and playing video games. The number of children that are either overweight or obese is staggering. Exercise is important for strong bones and muscles which can help protect them from many metabolic issues and musculoskeletal injuries. Limit the use of screen time. Encourage your child to walk to school and play a sport!

2. Choose the best Backpack:

Depending on the subjects your child studies, it could mean extra textbooks they have to carry. School lockers will help lighten the load, but try to only carry the necessary items. A backpack should be 10% of your child’s bodyweight. Extra weight on their back can make your child lean forward and put unnecessary strain on the body, and ultimately, pain/discomfort. The backpack should fit comfortably and they should not need to grow into it. Other features that make a great backpack include:

• Padding to help support the shoulders. Both straps should be worn to avoid leaning on one side

• Wide shoulder straps to evenly distribute load between the body

• Chest straps to distribute load between chest, pelvis and back

3. Appropriate Shoes for school:

Young children have a lot of energy and will be doing excessive walking and running at school. It is important as a parent to invest in good quality shoes. Cheaper shoes often have less support, and there is NO one size fits all approach in making that selection. A good rule of thumb is to pick a shoe where there is a thumb width from the big toe to the end of the shoe. Make sure you get your child to walk around and try the shoe for comfort. If your child complains about discomfort then it is time to get new shoes.

If you are concerned about any aspect of your child’s physical health and have questions, we can help!

Nicola Robertson

Registered Physiotherapist