Welcome to parenthood! Here’s your ice pack

Bumps and bruises are a rite of passage for little kids – and it turns out aches and pains are all part of parenting, too. 

Parents are suffering from the physical effects of endlessly carrying infants, lifting car seats in and out of minivans and crawling around with toddlers. Injuries are common for a variety of reasons: 

• Parental age: On average, people are waiting until they are almost 30 before having kids, compounding wear and tear on their bodies as they age. 
• Pregnancy: Pregnant women deal with prepartum and postpartum stress on their bodies, such as diastasis recti, a condition where the abdominal muscles separate, and pelvic floor weakness. 
• Muscle strain: Repetitive movements and poor form, such as rocking a colicky baby or hunching over to buckle a kid in a stroller, can create tension in muscles and lead to strains. 
• Accidental injury: Navigating around toys or rushing out the door with kids in tow can result in trod upon blocks or stubbed toes, sometimes resulting in serious injury. 

“It’s no secret that parenting is a marathon, not a sprint,” says Kate Woolbright, a senior physical therapist at Aurora Health Care. “That’s true of the physical exertion of having kids, too.” 

She advises injury prevention first and foremost: Focus on your form when lifting and bending, and ensure you’re strengthening your core, neck, shoulder, back and leg muscles when you work out.  

Other ways to avoid common parenting injuries include: 

• Checking your posture when holding a child: stand up straight and avoid ‘popping’ your hip when carrying them on your side 
• Training yourself and your kids to eliminate trip hazards by routinely picking up shoes and toys 
• Declining to be a jungle gym, as climbing kids can strain your body and inadvertently cause injury 
• Lightening the load, whether it’s an overstuffed diaper bag or an armful of groceries carried in from the car 

And if you do get hurt, don’t ignore the pain. Pencil in time with a physical therapist or consult an orthopedic specialist before the injury gets worse. 

“When it comes to your ability to move and play without pain, it’s best to adopt a ‘use it before you lose it’ mentality,” Woolbright says. “Maintaining strength and flexibility now helps you keep up with your kids later – and it models healthy fitness habits for them, too.” 

Are you trying to find a physical therapist or an orthopedic specialist? Find one in Illinois or Wisconsin.