Active Fit: Workouts to Help Prevent Injury

Licking Memorial Health Systems
·2 min read
Participating in organized activities or unorganized physical play improves fitness and builds strength and flexibility that will benefit a child into adulthood.
Participating in organized activities or unorganized physical play improves fitness and builds strength and flexibility that will benefit a child into adulthood.

The World Health Organization recommends that children over the age of 5 engage in an average of 60 minutes of moderate to vigorous physical activity per day. Participating in organized activities, such as sports, or unorganized physical play improves fitness and builds strength and flexibility that will benefit a child into adulthood. However, children are still growing and have an increased risk of injury. Maintaining proper physical condition through regular exercise can help reduce this risk.

Stretching helps keep the body flexible, and when completed prior to performing a physical activity, can diminish the likelihood of injury. Prior to stretching, it is also important to warm up the muscles. Walking, jogging in place and completing jumping jacks for a few minutes will prepare the muscles for stretching. The following stretches can be helpful in preventing injury during sports or play.

  • Forward lunge – Kneel on one knee and position the other leg forward at a right angle with the knee over the ankle. Lean forward to feel a stretch in the inner thigh and hold for 20 to 30 seconds. Switch legs and repeat.

  • Side lunge – Stand with feet far apart. Bend one leg and lean toward that knee. Hold for 20 to 30 seconds. Switch legs and repeat.

  • Standing quad stretch – Using a wall or chair for support, raise one foot behind. Grasp the ankle with the hand on the same side of the body and pull it toward the buttocks to stretch the thigh. Keep the knees close and hips forward. Hold for 20 to 30 seconds. Switch legs and repeat.

  • Side seat straddle – Sit on the floor with legs spread apart. With both hands, hold onto the shin of one leg and lean forward. Hold for 20 to 30 seconds. Switch sides and repeat.

  • Seat stretch – Sit with legs straight out in front. Holding the shins or ankles, lean forward from the hips bringing the chin toward the knees. Hold for 20 to 30 seconds.

  • Knees to chest – Lying on the floor, bend the knees to the chest and rock gently. Hold for 20 to 30 seconds.

These stretches can also be performed after physical activity to further reduce the risk of injury. Exercises that focus on balance, strength and agility are also beneficial to maintaining proper fitness. Other strategies to help prevent injury include staying hydrated and avoiding physical activities when tired or in pain. Participating in a wide variety of activities is also important. Focusing on one activity can promote injury due to overuse of certain muscle groups. Taking short, regular breaks from specific sports or activities is recommended.

This article originally appeared on Newark Advocate: Active Fit: Workouts to Help Prevent Injury

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