Pandemic Planning: Creating a Schedule
December 15, 2020
By Stacy Leatherwood Cannon, M.D.
Henry Ford Health System
With coronavirus continuing to grab headlines and physical distancing orders still in place, every day tends to feel the same.
More parents than ever are working from home, have reduced hours or may even be out of work due to the pandemic. Those who are working at full capacity may feel the strain of trying to balance work and childcare. Many schools and extracurricular programs have been moved online or canceled.
With both parents and kids feeling the stress of new daily routines, it's more important than ever to create a schedule that all family members can follow.
Staying On Schedule
When schedules are off (particularly sleep schedules), children and teens may be at greater risk for depression and anxiety. Younger children may act out because they have increased energy with no outlet. The good news: Creating a schedule — and sticking with it — can help everyone feel more grounded.
Children thrive with an understanding of the daily routine. Knowing what to expect and what they need to do reduces anxiety and helps kids feel more in control.
A few ways to achieve an effective schedule:
• Make it a family affair: Instead of drawing up a schedule and expecting everyone to stick to it, involve your children in the process. Call a family meeting where you come up with sleep and waking times, mealtimes and breaks. Kids are more likely to embrace a new schedule if they played a hand in creating it.
• Enforce bedtime: Children doing remote learning may not have to rise as early to make it to school on time. Even so, it's important to set a regular bedtime so they can remain on task during daylight hours. Your best bet: Establish a bedtime routine that includes calming activities (like a bath and reading) and ensure your children go to bed at an appropriate hour. School-aged kids should get about 9 to 10 hours of sleep each night.
• Stick to mealtimes: Keeping mealtime consistent allows for a structured break where kids and parents can reconnect and troubleshoot when necessary. This is especially important with older adolescents who may work independently during the school day. Unfortunately, what works for one family member may not work for another. Ideally, families should work together to establish mealtimes, then adjust based on each individual's needs and assignments.
• Encourage breaks: Kids and adults alike become zombie-like after sitting in front of a screen for extended periods. For children who are distance learning, frequent breaks are especially important. The younger the child is, the more breaks they need to stay engaged. That said, even older kids should take breaks every 30 minutes or so to walk around, get a snack and do some simple stretches. Better yet, take your breaks together and do some jumping jacks or share a snack as a family.
Successful Scheduling
Coming up with an effective schedule that the whole family can follow is not something you do at the last minute. Plan for the week ahead over the weekend. Sit down as a family and discuss what worked — and what didn't — the previous week. Then tweak as necessary.
Most important, be patient. These are unprecedented times for all of us. And while we have months of experience dealing with this pandemic, transitioning back to school has brought new challenges.
Try to shift your focus toward the perks of this experience. This is a rare moment in history when families can come together and spend a lot of quality time together. It could be a time of growth and transformation for your whole family.
Concerned about how your children are managing the pandemic? Help is available. To find a doctor or pediatrician at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936).
Stacy Leatherwood Cannon, M.D., is a board-certified pediatrician and the physician champion for childhood wellness for Henry Ford LiveWell. She sees patients at Henry Ford Medical Centers in midtown Detroit and Sterling Heights. Learn more about Dr. Leatherwood Cannon
PHOTO: Novi's Abigail Pheiffer, a senior on the MHSAA Student Advisory Council, gets in some wall sits during a break in her day.
Is My Student Athlete's Pain More Than Just Growing Pains?
February 14, 2023
There are a few factors that can make student athletes prone to injury. They might be overusing their muscles (thanks to a more rigorous exercise regimen), and they might not yet have developed the proper technique for their sport.
“These factors, combined with the fact that student athletes have growing bodies that they’re still getting used to—especially after a growth spurt — can make them more prone to injury,” says Nancy White, M.D., a sports medicine physician with Henry Ford Health System.
However, just because your child is feeling pain doesn’t necessarily mean they’ve sustained an injury. There is such a thing as growing pains, although the term may be misleading. “Most experts feel that growth itself does not cause pain,” says Dr. White. “The most likely reason for ‘growing pains’ is overuse of the muscles, causing pain and soreness after an activity.”
These growing pains typically occur at the front of the thighs, the back of the knees and the calves, she says, and occur commonly in the late afternoon, evening, or night. If your child is experiencing pain outside of these areas or times of day, it might not be growing pains — and it’s a good idea to get it checked out by a doctor.
Tell-Tale Signs That Pain Should Be Examined
If the pain goes away by the next day — if your child has rested during night and feels better the next morning — there’s no need for concern. But you should head to the doctor if:
► the pain is lingering into the next day.
► the pain is also accompanied by bruising, swelling or redness.
► the pain is so intense that they’re unable to put weight on their legs.
“In these cases, don’t wait — the longer you wait, the more dangerous the injury can become,” says Dr. White.
How Student Athletes Can Help Prevent Injuries
Encourage your child to take proper precautions and maintain healthy habits, all of which can lower the likelihood that they’ll sustain an injury. Dr. White recommends the following tips:
- Maintain proper technique. “Knowing and understanding the movements needed for whatever sport they practice is so important,” says Dr. White. “Figure skating and gymnastics are two sports where I tend to see injuries more often during growth phases. These athletes are often learning difficult skills at a time in their lives when they’re going through a growth spurt, and that combination can lead to injury.”
- Stretch before and after playing a sport. “Try dynamic stretching — where you’re actually moving while stretching — instead of static stretching, where you’re holding the stretch,” says Dr. White. “Dynamic stretching is a great warm up. It can help improve flexibility and reduce the risk of injury.”
- Strength train, especially in the core and limbs. Doing so will help create stable, strong muscles to keep the body properly aligned and lessen the chances of injury.
- Eat a balanced diet and stay hydrated. While it’s normal for kids to have sugar every once in a while, filling the bulk of their diet with plenty of water, fresh fruits and vegetables, healthy protein, fats and carbohydrates will help them function to their best ability.
- Get enough rest each night. Sleep is necessary for health and well-being in general, but when it comes to athletes, rest is incredibly important to help their bodies recuperate. In general, kids need about 10 hours of sleep per night. So if your child plays a sport, you want to really be sure that they’re hitting that 10-hour mark, says Dr. White.
Dr. Nancy White is a sports medicine physician with Henry Ford Health System. She sees patients at Henry Ford Medical Center – Columbus in Novi, and Henry Ford Medical Center — Bloomfield Township.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan. To find a sports medicine physician at Henry Ford, visit henryford.com or call 1-800-436-7936.