Back-to-School Safety: A Sports Medicine Guide to Healthy Habits for Kids

With the school year beginning soon, many parents, including me, are busy checking off supply lists and preparing our kids for the transition back to the classroom. But as a Sports Medicine physician and a parent, I know that ensuring a healthy and safe school year goes far beyond pencils and paper. The start of school is the perfect time to review a few key safety and wellness practices with your children, especially when it comes to backpack safety, hydration, and nutrition.

Backpack Safety: Protecting Growing Spines and Shoulders

Improper backpack use is one of the most common causes of avoidable musculoskeletal strain in school-age children. Backpacks that are too heavy or worn incorrectly can lead to shoulder, neck, and back pain, and even posture problems over time. As you select a backpack for your child, here are a few safety tips to keep in mind:

• Select a backpack that is an appropriate size, no wider than your child’s torso or hanging more than 4 inches below the waist.
• Choose a backpack with padded shoulder straps to distribute weight evenly.
• Ensure your child wears both straps; never slung over one shoulder.
• Keep the weight of the backpack at no more than 10–15% of your child’s body weight.
• Encourage regular cleanouts to avoid unnecessary extra weight.

I always recommend taking a moment to weigh your child’s backpack at the beginning of the year and periodically throughout the year. It’s an easy way to monitor wear and tear on their developing bodies.

Staying Fueled: Nutrition for Energy and Focus

Good nutrition is a cornerstone of your child’s academic and physical success. As a parent, I understand how challenging it can be to juggle busy mornings, picky eaters, and afternoon snacks, but minor improvements can make a big difference. A few healthy habits you can promote include:

• Starting the day with a balanced breakfast that includes protein and whole grains.
• Pack nutrient-rich snacks like fruit, trail mix, or yogurt for sustained energy.
• Limit sugary snacks and drinks that lead to energy crashes and a loss of focus.

If your child is involved in sports or other after-school activities, an extra snack with a healthy carb-protein combo can help keep their energy up and recovery strong.

Heat Awareness: Hydration Matters

As we’ve previously addressed here on our blog, hydration is essential, mainly because we live in a region where temperatures can stay high well into the school year. Whether your child is heading out for recess, PE, or an athletic practice, hydration is crucial to preventing heat-related illness.

One of the easiest ways to help keep your child hydrated is to send them to school with a refillable water bottle. You can also remind them to drink water regularly, even if they’re not feeling thirsty. As a sports medicine provider, I’ve treated everything from heat cramps to more serious cases of heat exhaustion, and many of these were preventable with proactive hydration strategies.

Final Thoughts from a Physician (and a Parent)

As both a doctor and a dad, I know the back-to-school season is full of excitement, anticipation, and, of course, a little bit of chaos. But by taking a few extra steps to prioritize your child’s musculoskeletal health, you’re setting the foundation for a safer, stronger and more successful school year.

If your child is experiencing pain or discomfort related to an activity, or if you have concerns about sports readiness or injury prevention, we’re here to help. Schedule an appointment with Dr. Ryan Riggs using our online appointment request form or call 850-916-8435. At North Florida Bone & Joint Specialists, we’re committed to keeping kids moving safely inside and outside the classroom.

Click the play button below to watch The Bone & Joint Brief video on this topic!