DR. LISA GOODMAN, DC, CCSP, CACCP
As a sports and pediatric chiropractor in Denver, I spend a lot of time helping young athletes recover from injuries. In our clinic, we use a variety of tools including chiropractic care, laser therapy, soft tissue work, and taping, along with guidance on rest and activity modification. These approaches are effective, but there is often a missing piece in the recovery process. Everyday habits can play a major role in how quickly a child heals.
What many parents and athletes do not realize is that small, repeated behaviors outside of sports can significantly delay recovery. Some of the most common contributors to lingering pain have nothing to do with practice or competition at all. The good news is that a few simple adjustments at home can make a meaningful difference.
Rethink Sleep Positioning
Sleep is when the body does much of its healing, but poor positioning can work against that process. One surprisingly common issue is tightly tucked bed sheets. When sheets are pulled tight, they force the feet into a pointed position overnight, shortening the calf and Achilles tendon. For athletes dealing with foot or heel pain, this can slow recovery. Simply loosening the sheets at the foot of the bed can help restore proper length and reduce tension.
Another major factor is stomach sleeping. While it may feel comfortable at first, it forces the neck into a rotated position for hours at a time and places the shoulders in an awkward posture. Over time, this can lead to neck stiffness, shoulder pain, and lower back discomfort.
Encouraging kids to sleep on their back or side, with proper pillow support, can significantly reduce these issues.
Limit the Strain from Devices
Technology is part of everyday life, but it is also a growing source of physical stress for young athletes. Prolonged phone use, especially when held low in the lap, contributes to poor posture and increased strain on the neck, shoulders, and wrists. Over time, this can lead to what many now refer to as tech neck, along with overuse injuries in the upper extremities.
The solution is not eliminating devices altogether. It is about using them more thoughtfully. Encourage kids to bring screens up to eye level, support their arms when possible, and avoid long periods of one-handed use. Small changes in posture can help prevent long-term issues.
Fix the Way Shoes Are Tied
Improper shoe lacing is another overlooked factor. Many athletes tighten their shoes only at the top near the ankle, which can create excessive pressure across the top of the foot. This may lead to discomfort, numbness, or even circulation issues.
A better approach is to start with loose laces and tighten gradually from the toes upward. Having the athlete briefly curl their toes while tightening can create a more comfortable fit, allowing for both support and proper movement once the foot relaxes.
Keep the Body Moving
One of the most common questions I hear is whether it is better to sit or stand during the day. The answer is both. The body thrives on movement and variation.
Encourage kids to alternate positions throughout the day. Sitting may be best for focused tasks like homework, while standing can be helpful for phone calls or watching videos. Even short periods of lying on the stomach while reading can help promote spinal extension and counteract slouched posture. The key is to avoid staying in any one position for too long.
Watch Out for “Relaxing” Positions
At the end of a long day, it is tempting to put feet up on a coffee table or ottoman. For growing bodies, this position can place the knees into hyperextension, creating unnecessary strain and discomfort.Instead, bring the ottoman closer and support the knees with a pillow. This keeps the joints in a more neutral position and reduces stress on the ligaments.
Encourage Balance in Everyday Movements
Most kids rely heavily on their dominant hand for daily activities such as brushing their teeth, carrying bags, or opening doors. Over time, this creates imbalances that can contribute to overuse injuries.
Encouraging the use of both hands in simple daily tasks can help distribute workload more evenly across the body. It may feel awkward at first, but over time it supports better coordination and reduces strain on one side.
Turn Chores into Rehab Opportunities
Rehabilitation does not always have to happen in a clinic. Everyday chores can double as functional strength training when done correctly and without pain.
Activities like raking, shoveling, carrying laundry, or washing windows naturally incorporate movements such as squatting, lifting, and reaching. These movements build strength, improve coordination, and reinforce healthy patterns while also helping around the house.
When it comes to keeping young athletes healthy, recovery is not just about what happens during treatment. It is about what happens the rest of the day. By addressing these small and often overlooked habits, families can help kids heal faster, move better, and stay active in the sports they love.