×
Book Appointment Online with select physicians.
Request Appointment Online to schedule with one of our coordinators.
1.888.IUHEALTH for
Same-Day Primary Care Appointments.
If you are experiencing a medical emergency, please call 9-1-1.

What to Do After the Game: Post-Activity Health Tips for Children

Blog What to Do After the Game: Post-Activity Health Tips for Children

Involving children in sports is a great way to get them active so that they can develop physically and socially. But after the final whistle blows there are some important steps to take to ensure your child stays healthy.

Fluids

No matter the sport or season, your young athlete will need fluids-plain and simple. During physical activity, your child will sweat a lot, reducing their hydration and nutrient level. Chocolate milk and water are two excellent options to hydrate after a practice or game. Chocolate milk will aid in muscle fiber restoration with protein and water is essential to rehydrate the body. The goal is to replenish lost nutrients and liquids your child’s body lost while playing.

Post-game nutrition

This goes hand-in-hand with hydration. Your child will need to eat a well-balanced snack. Once it’s time to eat, foods with a moderate- to high-glycemic index like pretzels or fruits like pineapple will help restore muscle carbohydrates (also known as “glycogen").

Try a salad with whole grain pasta and some proteins to satisfy your all-star’s stomach the nutritious way.

Stretching

This is an often forgotten part of exercise. Stretching after playing a sport can prevent injuries and reduce any residual soreness that might occur the day following rigorous activities.

If your child’s coach or teammates do not lead stretches, make sure they get at least 5-10 minutes of stationary stretching in. Stretch thighs, calves, shoulders, back and arms for 10-30 seconds each. This should not be painful in any way. That said, if your child is complaining of pain while stretching, they should stop and relax the muscle. Always seek further medical help if the pain continues or worsens, as it could be a sign of injury.

For a good stretching program, check out Week 1 of the Change the Play Challenge from Riley at IU Health.

Viewing all posts in …

Other Blog Posts That May Interest You

Blog

Four Pool Games for Summer Fitness

Everyday Wellness

Playing in the pool not only helps your kids stay cool in the summer, it’s also a fun way for them...

Continue reading
Blog

Understanding Heart Screenings for Your Young Athlete

Everyday Wellness

Soccer. Baseball. Basketball. Gymnastics. If your child plans to participate in an organized sport...

Continue reading
Blog

Start the New Year with Healthy Habits

Everyday Wellness

It’s easy to abandon healthy family routines during the holidays. You may find that holiday dinners...

Continue reading

Viewing all posts in …