Orthopedics and traumatology

How to protect and strengthen the joints in children


When children are young and do not yet have much coordination when walking or running, falls are very typical. Many of them are left with a simple scratch or wound, but at other times things get worse and, after a medical examination, some breakage in the joints is observed. The same happens when kids start to play sports in a more professional and 'abrupt' way: the arms, hips, ankles and legs suffer. What care must be taken in these cases to protect and strengthen the joints in children?

Joints are structures that are part of the musculoskeletal system, together with bones, tendons and muscles, and are made up of an elastic tissue called articular cartilage that protects the ends of the bones from friction and are the point of attachment of two or more bones.

Joints allow our body to be flexible and active, the movement of the locomotor system and serve as a cushion for the forces that impact our body when walking or being in movement.

The joint injury prevention It is very important to avoid future pathologies and complications and, above all, when practicing exercises or sports, something very beneficial for children's health, so it is important to take into account the following recommendations:

1. You need to maintain a good weight, that is, to avoid and prevent obesity, and for this an adequate and balanced diet. If you are overweight or obese, the joints must do more work and effort.

2. Good footwear should be worn, suitable for the activities of the child, which better cushion and absorb impacts and minimize injuries. Of course, there are exceptions, since it is recommended that babies at least up to 18 months do not wear shoes. Their feet are the instrument to get to know their environment and this will help them to improve their cognitive and intelligence development.

3. Obtain, develop and maintain adequate muscles. The protein intake in the daily diet is of high value to achieve this goal.

4. Avoid practicing physical exercises in an exaggerated way and that injure the joints. Combination exercises better protect the joints.

5. Stay well hydrated at any time and more if you practice any sport or physical exercise.

6. Always warm up prior to physical exercises, to condition muscles, tendons and joints to movement without suffering significant injury.

7. Avoid sedentary lifestyle, that will make the muscles weak and not protect the joints as it should be.

8. Stretch before starting practice of any exercise or sport and at the end of them.

9. Perform the exercises, especially the trot, on soft ground, preferably engrammed, as this will reduce the impact force to the joints.

10. The practice of exercises must be specific for each age, not all exercises are suitable for all ages, which causes the child to be exhausted and to produce muscle fatigue and subsequent damage to the joints, due to excessive work on them.

11. The most recommended sports for children are those practiced in the water, for example, swimming, since the impact to the joints is practically minimal.

12. Before starting the exercises or at the end of them, it is necessary stretching the muscles of each part of the body, starting with the head and ending with the lower limbs, this will allow the muscles, tendons and joints to work better.

13. It is necessary between exercises take a break and at the end, finish gradually, little by little, to allow the body to return to a state of rest and normality.

You can read more articles similar to How to protect and strengthen the joints in children, in the category of Orthopedics and on-site traumatology.

Video: 3 exercises to strengthen your joints (September 2020).