Do you have a little athlete at home? Sport is a wonderful way for children to improve their fitness, build discipline and get the joy of movement. However, children’s joints and bones are sensitive and prone to overuse as they grow. We’ve got some tips to help children manage the strain of sport healthily and without any problems.
Moving is healthy, but…
It is important that children use the correct technique when playing sport. This will prevent injuries that can have long-term consequences. If you notice that their performance is lagging behind their peers, don’t push the saw. “It’s good to think about your child’s future and wait for their performance growth. Don’t overload it. His bones and joints may be lagging behind his peers in the class or team in development, so if the child is not going to perform comparably, don’t push him, but wait for him to grow up,” agree the Biomin experts.
Food as fuel
Whether your child is playing soccer, dancing, or going to gymnastics, their body needs plenty of energy and the right nutrients. Give him more than he’ll find in the cafeteria or school cafeteria – and make the most of fresh, high-quality food. What should prevention look like in practice for children who play sport? “Proper movement technique coupled with adequate recovery and diet is the key. It is necessary to think about the child’s development and to load the child accordingly. A diet with a balanced carbohydrate/protein ratio is a must. It is a good idea to avoid ‘fancy’ trends such as multivitamins in macaques. It is always a good idea to consult not only a trainer but also a sports doctor. During the growth spurt, it is advisable to supplement calcium, and during the season or intense matches, joint nutrition, such as our MOVE, which helps protect joints from stress,” advises Biomin CEO Juraj Vozár.
Sleep and rest are not luxuries
Children need time to recover, and not just at weekends. Sufficient sleep is essential – ideally 8 to 10 hours a day. Without it, the body can’t regenerate, and this leads to weakened immunity and poorer performance.
Immunity first
Children who play sports are exposed to a lot of physical stress, so it is important to take care of their immunity. Seasonal illnesses can sideline them from play for long weeks. The diet should contain plenty of vitamins C, D, E and A. If illness does occur, make sure children are fully recovered before they return to training.
Sequencing is key
Performance doesn’t go up overnight. Regular training is key, but it should not be extremely demanding. Children should train regularly, but in a gradual, not a do-as-much-as-fast-as-possible style. Excessive exertion can lead to overtraining or even injury. Proper technique and an optimal ratio between training and recovery are therefore key.
How to support your children’s health and performance?
The best way to help your kids is to create a balanced regime – a good diet, enough sleep, rest after training and the right supplements if their body needs it. It’s also important to listen to their coaches and not be afraid to consult a sports physician. This way, your child will not only improve in performance, but also build healthy habits that will last a lifetime.
