Summer is here and you want to make the most of your time in the sunshine. There are games to play, fun to have, and activities abound.

Kids and adults participate in different summer leagues, but there are also lots of opportunities for pickup sports — soccer, softball, basketball — and activities in general — hiking, swimming, and biking.

Stretch Before Starting

Just because it’s warm outside doesn’t mean your body is warmed up for whatever activity you have in mind. You need to stretch your muscles before any activity if you’re not already a regular athlete. Stretching helps prevent muscle strains and sprains which can potentially sideline you, forcing you to miss big chunks of your summer.

Get Equipped

Some activities require special safety equipment. Activities like baseball, softball, biking, and skateboarding should be done with helmets worn to protect your head. Mouthguards provide extra protection for baseball and skateboarding.

Shoes can be important for safety. Cleats for baseball, softball, soccer, or football will give you better traction and keep you from sliding around on the field. Wearing shoes with ankle support will help you playing basketball or volleyball. You also want to wear durable shoes or hiking boots if going on a walk over rugged terrain.

Be sure to wear sunscreen daily to protect your skin from harmful UV rays. Also, never swim alone; be sure there is a lifeguard on duty or go with a friend.

Rest, Recharge and Refuel

When you were a kid, it seemed like you could go all day, every day and never need a break. But even if you feel that way today, or your kids insist they can keep going, it’s good to work in time to rest.

You’re expending valuable energy regardless of the activity. Overdoing it can lead to a potential injury from overuse.

Make sure you refuel with a snack such as fruit. And be sure to drink plenty of water. Energy and sports drinks may be okay when you’re recovering from a workout, but nothing beats water when you’re in the middle of an activity. It will keep you from dehydrating and overheating.

Listen to Your Body

There is nothing wrong with taking a break from the action, especially if you’re starting to feel your muscles get tight, or you start feeling pain or swelling in your joints.

Pain is your body’s way of letting you know you might need to stop. Heed those warnings. Failure to do so could lead to a more serious injury that could require a trip to the doctor or the emergency room.

Treating Injury When It Occurs

Despite your best efforts, it’s likely you or someone close to you will end up bruised, scraped, sprained, or even with a concussion from playing sports. Here’s what you should do in each situation.

• Bruising — The most common happens to soft tissue. It changes color, there’s some swelling, and it’s painful to touch. These take time to heal. Rest whenever possible. Apply ice for 15 to 20 minutes at a time several times a day. Wrap the area to reduce swelling and elevate the bruised area above your heart.
• Cuts and scrapes — Make sure whoever treats the area has clean hands to keep from spreading infection. Apply gentle pressure with a clean cloth or bandage to stop the bleeding. Clean the wound with running water and clean the area around the wound with soap. Apply an antibiotic ointment or petroleum jelly to help prevent scarring then cover the wound with a bandage or clean gauze. Change the dressing daily and get a tetanus shot if the wound is deep or was dirty and it’s been at least five years since your last shot. See a doctor if you see redness, swelling, drainage or feel increased pain.
• Sprains and strains — Sprains are injuries to tissue connecting bones. Strains are injuries to the muscle or the tissue connecting muscle to bone. Sprains are most common in your ankle, wrist, knee, or thumb. It’s important to ice the affected area, elevate it, and wrap it to reduce swelling. Most sprains take time. Severe sprains may require surgery if ligaments are torn.
• Concussion — This is an injury to your brain that will require some rest. That means limiting video gaming, watching TV, texting, reading, homework, or using a computer. After 48 hours you can slowly increase your daily activities if they don’t cause any symptoms like dizziness, headaches, blurred vision, or nosebleeds. See a doctor if these conditions persist.

See Us with Any Questions

The experienced physicians and medical staff at AltaMed are familiar with sports injuries and know how to get you back on your feet and into the fun. It starts by developing a good relationship with your primary care physician. Call (888) 499-9303 for information or to make an appointment.

Few things are as wonderful as a child’s smile but keeping that smile healthy takes some effort. While their first set of teeth do fall out, not learning to brush or floss now leads to bad habits later. Tooth decay and infections can evolve into much more harmful diseases, but there are things you can do to get kids started on a path to good oral health.

Some Toothy Truths
 

• Tooth decay, or cavities, is one of the most chronic childhood conditions in the United States.
• It can cause extreme pain or even illness that could make it hard to eat, speak, and learn.
• Around one in five children aged 5 to 11 has at least one untreated cavity.
• Most bottled waters don’t contain fluoride, yet 69% of Americans get fluoride through local drinking water.

Baby Teeth Tips

Keep a close eye on your baby’s teeth as soon as they come in. Talk to a dentist if you notice differences in color on the teeth, or stains or spots. Use a baby-specific toothbrush or washcloth to clean a baby’s teeth. Don’t start using toothpaste until they turn 2 years old.

Other tips:
 

• Don’t leave a bottle with the baby at night or during naptime.
• Never coat pacifiers with jelly, honey, or other sugary foods.
• Avoid sugary drinks and juices and give your baby water instead. It’s a good habit and will help avoid childhood obesity.
• Teach your child how to drink from an open cup near their first birthday.
• Make sure they’ve seen a dentist between the appearance of their first tooth and before their first birthday.

Tooth Care as Children Grow

Usually, kids can’t wait for you to treat them like adults. Maybe they should start with their adult teeth. Help them create good oral hygiene routines for when those adult teeth start coming in.

Use fluoride toothpaste — This is the best way to combat tooth decay. Studies have shown its 33% more effective than non-fluoride toothpaste. It is recommended everyone brush for two minutes, moving to different parts of the mouth. Parents and guardians should supervise children’s brushing habits until they’re old enough to brush solo.

Be consistent — It’s best for kids to brush after every meal to get rid of bacteria that could harm teeth. They should at least brush each morning before school and each night before bed.

Floss — Flossing each night cleans out those areas between teeth that are hard to get to. By starting at the gum line, they also remove plaque. Everyone should floss.

See your dentist — The American Academy of Pediatric Dentists recommend that children have two checkups per year. Schedule their next visit if you can’t remember the last time they went.

No need for whitening toothpaste — It sounds great, but most active whitening toothpastes have chemicals that can wear down the protective out layer on teeth. Just stick with fluoride toothpaste.

Pay attention — If your child says their teeth hurt, get it checked out. It could be an infection that can spread from the tooth to other parts of the mouth or head.

Give Us a Smile

Following these steps will get your kids on the path to having a healthy smile and those are great to show off.

If you can’t remember the last time your kids went to the dentist, schedule an appointment at AltaMed. Locations are inside the same places where you get medical care, women’s health services, and the other care your family need to grow healthy. Schedule an appointment at (844) 434 3114.