Keep Your Family Healthy and Injury-Free this Spring


Now that Spring is here, you and your children may be starting outdoor sports and activities.

No matter which activity or sport the members of your family participate in, these 4 tips will help to keep everyone healthy and injury-free this spring.

  1. Start off slow. It’s best to stay active throughout the entire year by moving your activities indoors during the winter months. If you or your kids have been relatively inactive during the winter months, make sure to ease into the activity slowly this coming season. Don’t forget to properly warm up beforehand and stretch afterwards.
  2. Stay hydrated. This is especially important for your children, as kids tend to overheat more quickly than adults. Make sure your child has plenty to drink in the 1-2 hours prior to their sports event and then sips small amounts periodically during the event. 
  3. Be mindful of injuries. Never play through an injury. If something hurts, rest and ice the affected area. Repetitive injuries are common among people who play a single sport year after year (such as baseball players who have shoulder injuries from the wears and tears of repeatedly throwing). If you or your kids have a nagging pain that doesn’t seem to go away with rest and ice, call our office for an evaluation. We are experts in sports injury rehabilitation.
  4. Lastly, get plenty of sleep. When you’re well-rested, you can perform at your best and also give your muscles time to heal after a strenuous workout. Keep in mind that the recommended sleep time for children is more than the usual 6-8 hour recommendation for adults. The guidelines from The National Sleep Foundation are as followed:
  • 10-13 hours for preschoolers (3-4 years) 
  • 9-11 hours for school-age children (6-13 years) 
  • 8-10 hours for teenagers (14-17 years)

With a little prevention, springtime can bring great fun for your whole family; just keep in mind the above safety tips.



Dr. Mike Urban's experience in sport performance training, cardiovascular rehabilitation, and neuromusculoskeletal chiropractic disciplines have been achieved through field experience and extensive education that includes training through Chapel, McMurtrie and Bartlett Chiropractic Orthopedic and Sports Medicine Clinic in Chesterfield, Missouri. Dr. Urban checks his email daily and welcomes any questions, comments, or inquiries to

Posted on April 2, 2018 and filed under wellness & conditioning.