Sami Karam

Although each case varies depending on the uniqueness of the individual, these are the 4 essential factors that you can control, that will help your son or daughter recover from severe growing pains.

1. Understand and restrict how many sessions of activity your child is performing. This will need an honest evaluation on your part and some discipline on your child’s part.
2. Icing the affected area will go a long way in reducing the inflammation. Inflammation is the source of the pain and it needs to be greatly reduced.
3. Stretching the relevant muscles that directly impact the growth plates will reduce the tension placed on them. Stretching should be a part of a young footballer’s daily habits.
4. Seeking professional advice from a manual therapist may not only reduce their injury time but also help enhance their performance.

Understand exactly how many sessions per week your child is performing. This may include Club football, Academy Football, School Football as well as other school sports or activities that require running.

Count each training session and game as one session each. Count each school sports activity as one session each.

Finally, speak to your child and understand their activity levels at recess and lunchtimes at school. If they’re running around, then count each one of those as one session each.

Growing pains example

1. In this example, (1)in brackets will highlight sessions of sport.

Jake is a skilled U’13s football player playing in the NSW Premier League for his club. He trains twice a week with his club (2) and plays 1 game per week (1). Jake also attends an Elite Football Academy twice per week (2) for technical training. Jake is still playing indoor futsal 1 day a week (1) as he enjoys it with his friends. At Jake’s school, he also plays for the school football team. He trains once a week (1) and plays once a week (1) there. As part of Jake’s schooling, PD/Health/PE is a subject where he is playing a sport once a week (1). Jake is an active and social kid. His friends at school love playing soccer with him because he is talented. He generally plays a small soccer game with his school friends at lunchtime at least 3 days out of 5 (3).

Taking this example and adding all the numbers up in the brackets, we can see Jake is performing 12 sessions of high-impact activity per week. Often on very hard synthetic surfaces, and more than once a day without adequate rest. Is it any wonder that his growth plates are inflamed?! This is growing pains in action.

The first step is to reduce the activity level to no more than 4 sessions per week, making sure there is never more than one session per day.

At this point figure out what is essential for your child and stick to that. Often it will be his club football and reduced Academy time.

2. Second Step is to ice the affected area and reduce inflammation. For the knee, you will need to make an ice pack that will last over 40mins. Your standard pharmacy ice packs just won’t do the trick. Follow these steps to make the ice pack.

• You’ll need 3 sealable sandwich bags and a tray of ice from the freezer. Empty the tray of ice into a bag and seal the bag.
• Now, before you seal the bag, try and vacuum the bag by sucking the remaining air out of the bag, then quickly seal it.
• Put it in a second bag and repeat the vacuum/seal process. Put it in a third bag and repeat the vacuum/seal process.
• Place the bag just under the knee cap and wrap it in place with plastic cling wrap. Make sure it’s secured firmly and that it won’t slip down.
• Leave the ice pack on until it totally melts. This must be done every evening

For the heel, you’ll need an ice bottle that you will use to ice massage the under surface of the foot. Follow these steps to make the ice bottle.

• You’ll need a 600mL plastic bottle of soft drink. Make sure it has an hour glass shape to it.
• Empty the drink out and fill it up with water, leaving a bit off the top. Close the bottle and place it in the freezer overnight.
• Lay the frozen bottle flat down onto a folded towel. Place the under surface of the foot into the groove of the bottle.
• Firmly apply downward pressure and massage the foot, rolling the foot firmly onto the bottle backwards and forwards.
• Do this for 15-20mins every night.

3. Stretching certain muscles of the leg are hugely important in relieving pressure off the growth plate.

For knee pain, quadriceps (quad) and hip-flexor stretches and essential. For heel pain, calf and hamstring stretches are important.

Perform Group 1 stretches for heel pain and Group 2 stretches for knee pain. Hold each stretch for 1 min. Repeat 3 times per stretch.

Follow the diagrams below that will outline performing the stretches.

Group 1

Group 2

4. Manual Therapy will also help reduce the tension in the young athlete’s body. By diagnosing treating any underlying mechanical restrictions in the body, the tension on the growth plates may be reduced.

For example, your child may have an underlying problem in the foot and ankle that may place added pressure on his or her legs. This can be diagnosed and treated to aid your child.

If the condition is at an advanced phase, seeking professional help may help stem the pain and kick start the healing process.

The therapist can also advise on nutrition and hydration to aid in recovery and enhance sports performance.

To find out how a professional can help you and your child overcome growing pains, please call the Sports Medicine Clinic at Parramatta (98905844) or Peakhurst (95849364). You can also email us on admin@sportsmedicineclinic.com.au

If you’re a parent who is keen on your child’s safety and performance, download the Parent’s Guide to Game Day eBook. Over 20 years of experience has gone into preparing this guide. It’s a great reference for the basics in preparing your son or daughter for what is usually the highlight of their week. Get it here for free.

Soon enough, you’ll be telling your secrets to the other parents whose kids are limping around! Get in touch to learn more about growing pains.

Dr Sami Karam – Thursday, May 26, 2016

A bit about the Author

Dr. Sami Karam
Osteopath

A little extra about me. I’ve been a qualified Osteopath since 2004. I’ve been playing football ever since I could remember and I have a passion for it. I’ve played at the highest level in the NSW State League at both Youth and Senior levels, and have also been Head Physician at numerous State League Clubs. I’ve travelled internationally and consulted with Sports academies in Barcelona and Italy. I have a special interest in Strength and Conditioning for footballers, as I believe it gives them an edge in their physical competition. My passion involves bringing all of this knowledge into every single treatment that I provide for all athletes. If you feel that I can help you and want to reach out to me, just click here.

Dr Sami Karam – Friday, May 01, 2015

It is not new for a diet to enter the scene and capture the attention of society. Emerging as one of the most controversial diets of our decade, the Paleo diet has garnered much attention. From health-conscious foodies to skeptical medical experts, a lot has been said about this new phenomenon, both positive and negative. But what does it mean to the average person? Let’s break down what the Paleo diet is and whether it could be of benefit you!

What is the Paleo diet?

The Paleo diet emerged in recent years and picked up much speed among health foodies. It is based on the belief that the human body has not evolved significantly since Paleolithic times (The Stone Age) and that the average person should eat as one did in this period.  Thus interestingly, despite its only recent heightened exposure, this diet could be said to the oldest diet of all time in known human existence.

What foods can I eat on the Paleo diet?

Paleo dieters believe that the human body is best built to deal with food which is sourced from fishing, gathering and hunting, as opposed to produce grown from agricultural processes such as dairy, legumes, wholegrains and sugar.

What are the reported benefits of the Paleo diet?

Followers of the Paleolithic diet report increased health, vitality and energy among other benefits such as decreased risk of illness. Paleo researchers link modern diseases such as obesity, high cholesterol and diabetes to the modern human body’s inability to fully process and digest foods that did not exist in Paleolithic times.

THE FINAL VERDICT – should I adopt the Paleo diet?

As with all dieting, you should consult your GP or other related medical professionals if you wish to start on the Paleo diet. Many people are not suited to such a strict diet, such as the elderly, those with Osteoporosis, and young children who need dairy in their diet to maintain calcium levels for bone strength, for example.

There is not enough research to agree with Paleo enthusiasts about the diet. Your decision should be based on Science. The facts are, there are certain foods that have a high nutrient value which the Paleo diet dismisses, such as sweet potato and chickpeas. If you’re after a quick weight drop, Paleo may assist you to clean up your diet. Good sustained, healthy eating should be restricted to Paleo approved foods.

A bit about the Author

Dr. Sami Karam
Osteopath

A little extra about me. I’ve been a qualified Osteopath since 2004. I’ve been playing football ever since I could remember and I have a passion for it. I’ve played at the highest level in the NSW State League at both Youth and Senior levels, and have also been Head Physician at numerous State League Clubs. I’ve travelled internationally and consulted with Sports academies in Barcelona and Italy. I have a special interest in Strength and Conditioning for footballers, as I believe it gives them an edge in their physical competition. My passion involves bringing all of this knowledge into every single treatment that I provide for all athletes. If you feel that I can help you and want to reach out to me, just visit our contact us page.

If your kids are playing football as a lot are, complaints of knee and heel pain are common….Don’t stress, there is a solution.

Dr Sami Karam – Wednesday, April 27, 2016

Some people still call it soccer, but seeing as I love the round ball game just as much as you do, I’ll refer to it as Football.

Kid’s in pain?

When kids complain of pain so they can get out of school, parents are generally wary of their mischievous little minds. But when your child complains of pain after playing football, a sport they love…you better PAY ATTENTION!

“YOUR SON IS OVERTRAINING!” I say to most parents.

My son isn’t overtraining you say…YES, he is. What parents fail to realize is on top of the 2-3 sessions of organized club football they play, there are also 1-2 sessions of organized school football.

And on top of that, they’re usually running around every school recess and lunchtime chasing either a ball or another person 5 days per week.

That’s 10 sessions of high impact activity EVERY WEEK…with little rest period between. Oh, and if he/she is any good at football then they’re usually in a specialist football academy too…so add another 2 sessions!

What doctors often refer to as “growing pains” are actually definable injuries that don’t have to stop your kids from playing football.

They are treatable with more than just “rest” and often kids can continue to enjoy their playing through the treatment.

Here’s what you need to know about kids pain:

1. Osgood Schlatters (knee) and Sever’s Disease (heel) are two of the most commonly seen conditions referred to as “growing pains”. The sources of pain are inflamed growth plates just below the knee and under the heel. The cause is usually overtraining and growth spurts.
2. Treatment is usually the difference between recurring pain and proper recovery. Contrary to what you may hear in the mainstream, treatment is effective and can actually lead to better performance on the field.
3. Don’t fear…. There are many self-management strategies that are simple and effective. Since it may be their first experience with injury, one positive is that it will teach your kids the discipline required to overcome injury.

The problem with kids growing pains

These conditions happen due to the growth plates in their bones being soft. As their muscles work hard, they pull on the soft bone and cause inflammation.

Generally speaking the harder the surface and the more running they do, the greater the likely hood they will suffer from pain.

What you don’t know is kids will not tell you they are in pain until it’s too late, out of fear of not being able to play with their friends.

It’s amazing how many times a parent brings a child to treatment for an unrelated injury and we find that they are in extreme pain in either their heels or their knees.

Parents are usually shocked and are in disbelief why the child has kept it from them.

The Solution

Treatment usually consists of releasing a lot of the tissue tension they have in their body and making sure they’re moving well through their spine and limbs.

We run the child through the relevant stretches they need to be doing at home and it’s surprising how little stretching is done out on the field.

We also teach parent and child proper icing techniques as they will be valuable in a quick recovery. Most mainstream advice is to stop playing football and rest.

I can comfortably say that in over 12 years of treating these conditions, no young footballer we’ve treated has ever had to stop participating due to “growing pains.”

The Reward

Getting the quickest and most effective results often come through collaboration between the practitioner and the patient.

The most basic self-management techniques will come down to stretching and icing the affected area.

This is usually the young footballer’s first encounter with taking some kind of responsibility for their own recovery. And the journey is just as important as the result.

It will likely be the first time they will summon some form of discipline to achieve a result.

It will likely be the first time they will suffer a setback that they need to overcome.

And taken with the right attitude it will provide a massive opportunity for character growth, building self-esteem, and confidence.

So, take a minute, and ask your child if they feel pain during or after football. Because they don’t have to.

A bit about the Author

Dr. Sami Karam
Osteopath

A little extra about me. I’ve been a qualified Osteopath since 2004. I’ve been playing football ever since I could remember and I have a passion for it. I’ve played at the highest level in the NSW State League at both Youth and Senior levels, and have also been Head Physician at numerous State League Clubs. I’ve travelled internationally and consulted with Sports academies in Barcelona and Italy. I have a special interest in Strength and Conditioning for footballers, as I believe it gives them an edge in their physical competition. My passion involves bringing all of this knowledge into every single treatment that I provide for all athletes. If you feel that I can help you and want to reach out to me, just click here.

What are hamstring strains? A strain is a stretch or tear of a muscle or tendon. People commonly call such an injury a “pulled” muscle. 

Your hamstring muscle group is in the back of your thigh and allows you to bend your knee and extend your hip. It is made up of three large muscles: biceps femoris, semimembranosus, and semitendinosus. 

How do hamstring strains occur? 

A hamstring muscle strain usually occurs when these muscles are contracted forcefully during activities such as running or jumping. 

What are the symptoms of hamstring strains? 

There is often a burning feeling or a popping when the injury occurs. You have pain when walking or when bending or straightening your leg. A few days after the injury, you may have bruising on your leg just below the injury. 

How are hamstring strains diagnosed? 

One of our Practitioners will examine your leg and find tenderness at the site of the injury. And they will usually perform a series of muscle tests to figure out the extent of the injury.

How are hamstring strains treated? 

Treatment may include: 

• Applying ice packs to your hamstrings for 45 minutes every 3 to 4 hours for 2 to 3 days or until the pain goes away 
• Elevating your leg by placing a pillow underneath it 
• Using crutches if it is too painful to walk. 
• Your practitioner will begin treatment to reduce unnecessary scarring of the injury and return muscle elasticity back as close to pre-injury
• All body structures affecting the hamstring will be treated to maintain optimal function
• Treatment will aim at stimulating blood flow to the area to increase the rate of healing
• Strength exercises will be given to strengthening the muscle and tendon.

When can I return to my sport or activity? 

The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from an injury at a different rate. Return to your sport or activity will be determined by how soon your leg recovers, not by how many days or weeks it has been since your injury occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. 

You may safely return to your sport or activity when, starting from the top of the list and progressing to the end, each of the following is true: 

• You have bought the strength capacity of the injured muscle to a level that can sustain your sports requirements
• You can do basic running drills, including acceleration and deceleration without pain or discomfort
• You have returned to pre-injury fitness
• You can train with your team or sport without restriction

How can I prevent a hamstring strain? 

• Preparing your muscles pre-training or pre-game by gradually increasing the intensity of activity until you reach a game-ready intensity
• Moving your hips and pelvis through a rigorous range of motion without discomfort.