As summer winds down and a new academic year approaches, parents and children alike prepare for the return to school. While this time brings excitement and new opportunities, it’s also crucial to prioritize your child’s wellness. From scheduling sports and school physicals to establishing new routines, kids face various challenges in their adjustment back to school.
Tryon Medical Partners family medicine specialist and parent of five Dr. Margaret Ball shares four pro tips to start the year off on the right foot.
Tip #1: Schedule ahead for any annual school or sport physicals
Often, schools and extracurricular activities (like sports) require an up-to-date physical for children to safely participate. In many states, including North Carolina, certain immunizations are necessary for public school enrollment. Because of this, school and sports physicals should be an expected item on the back to school checklist. Dr. Ball encourages parents and guardians to plan ahead for these physicals, and schedule them at least 3 weeks before you need the approval.
“Sometimes the physicals take longer than anticipated or the paperwork requires a few days to complete,” Dr. Ball warns. “I definitely advise to have your paperwork available at the appointment, but don’t expect it all to be completed at the visit. We may need some time to get what you need. For that reason, it’s best to schedule the appointment in advance of when school or sports begin.”
Tip #2: Provide your kids time to acclimate to their school schedule
Adjusting from their summer activities back to school can be a big shift for some children. Dr. Ball advises parents to start adjusting their routine a few weeks before school begins.
Specifically, she recommends:
- Make sure they get enough sleep – which may mean moving bedtime a bit earlier.
- Help them to cut down on screen time so they can shift back into “school mode.”
- Wake them at the time they’ll get up for school so they’re not drowsy on their first day back.
“I usually start adjusting my kids’ schedule a week or two before school starts,” Dr. Ball shares. “You can see for the first couple of days that they’ll be unusually tired in the morning and it’ll be hard to get them out of bed. Adjusting their sleep and wake time should help make the transition a bit easier so their body clock is ready for the first day of school.”
Tip #3: Set time aside for a conversation with your child
The transition back to school can be a natural time to sit down with your child and discuss expectations and goals for the next year. Routinely engaging in dialogue provides an opportunity to get on the same page and help them get excited about going back to school.
This will help you to:
- Support and empower their children with specific goals. Giving your child the opportunity to share what they’d like to achieve in the next year provides you with the information you need to set them up for success. “Last year, my son shared with me that he wanted to learn multiplication better,” Dr. Ball says. “So for the rest of the year, I provided him with some tools and dedicated time to helping him do that.”
- Establish the standard for transparent discussion. Setting aside time for routine, annual conversations sets the expectation that kids can expect transparent conversations with their parents. This will become especially helpful when it comes time to talk about less comfortable topics, like sex, STDs, and substance use. “These conversations set the precedent that you are a team,” Dr. Ball emphasizes. “They can talk about anything that makes them anxious. If they know we’re there to listen, they might be more willing to share.”
- Answer any questions that may not come up organically. In day-to-day life, it is hard to make time for honest and open conversations. Setting aside time at the beginning of the year, even as they’re young, means they know they’ll have a time and place to ask questions they otherwise might not. “As a provider, it’s very common to see parents who don’t spend a lot of time engaging in an open dialogue with their children,” Dr. Ball says. “Their kids have questions they may not feel comfortable asking their parents. If you open the floor, that comfort might increase. Even if it feels like they’re ignoring you, they’re listening. These conversations shouldn’t wait until they go off to college.”
Tip #4: Make sure your child’s equipment is ready to go
Especially these days, kids are carrying a lot of stuff around. Often, they’re lugging textbooks, notebooks, and extracurricular activity equipment all in one or two bags. As they prepare to go back to school, make sure that their bags are spine-safe.
How to choose a backpack
Dr. Ball says that the backpack itself isn’t the most important piece, but rather, making sure it has certain features like wide, padded shoulder straps to prevent the straps from digging into the shoulder.
- Check for weight distribution. Your child should not carry more than 15% to 20% of their weight. If the backpack is heavy, distribute the weight by using the hip straps and all compartments of the backpack.
- Adjust the backpack properly. Check to make sure the backpack does not hang more than a few inches below the waist. The lower a backpack hangs, the more weight the shoulders have to carry. The American Academy of Orthopedic Surgeons advises that the optimal height is two inches above the waist.
- Invest in protection. If it’s within budget and allowed at the school, consider purchasing a backpack that has wheels to drag, or an extra set of books to keep at home.
“One of the best things I’ve done is buy protective sleeves for tablets, computers, and e-readers,” Dr. Ball shares. “Especially for boys, who can be a bit more rough and messy, that will keep their items protected throughout the school year.”
If you’re ready to cross scheduling a school or sports physical off your list, use MedChat to book an appointment with the Tryon Medical Partners family medicine department today.