It is likely the only thing that will be on my TV for the entire 16 days!

Even though we don’t get a lot of snow and cold weather here in Fort Worth, many kids in Texas are able to partake in winter sports. Sometimes this is at a local indoor skating rink, and sometimes we travel to the ski slopes. However, the wintery fun can bring injuries along with it. In fact, research shows that 3.8 million people in the U.S. experienced an injury while participating in a winter sport in 2013. The most common injuries include concussions, ACL tears, ankle and wrist sprains, strains, shoulder and elbow dislocations and broken bones.

There are several things that you can do to prevent winter sports injuries, should the Winter Olympics leave your child feeling inspired. Here are some tips:

Use the proper equipment:

• Wear a helmet! Look for a helmet with a hard outer shell, a shock absorbing layer, and fits appropriately without impacting your vision.
• Inspect your skis or snowboard. Make sure that the edges have been properly sharpened and there is an appropriate wax on the underside.
• Make sure you have well fitted ski or snowboard boots. They should be snug. If you aren’t sure, be sure to ask a pro at the rental shop or ski store.
• Get fitted for the proper ice skates if you are playing hockey or going ice skating.
• Don’t forget about other safety gear such as goggles and pads!

Dress for the weather:

• Choose base layers, such as long sleeve shirts and long underwear, that are loose fitting, breathable, and made of synthetic material. This will allow them to wick sweat away from your skin, helping you to stay warm and dry.
• Long wool socks are the best for skiing and snowboarding, but don’t double up your socks. This actually makes the socks rub together and tends to give you uncomfortable blisters on your feet.
• Don’t forget your sunscreen! You can get a sunburn even on the slopes.

Warm up your body:

• It’s cold outside! Get moving before you skate or ski!
• Get your heart rate up by doing jumping jacks or jogging in place.
• Stretch your arms and legs by doing arm circles, upper body twists, squats, and lunges.
• Start with several slow laps around the skating rink or an easier ski slope to get your legs under you before you get going.

Learn from a pro:

• Take a lesson, or several, from a qualified instructor. They can teach you the rules of the rink or slopes, as well as how to fall correctly.
• Be sure to learn the basics. It is important that you can skate safely before you can play hockey. You also have to know how to safely turn and get on and off a chair lift before you can head up the hill on your skis or snowboard.

Know your limits:

• If you are cold or exhausted, take a break! Let your body rest and then get back to the fun.
• Remember that you don’t have to follow the crowd. If everyone else is hitting a double black diamond, you can always take a hot cocoa break if you don’t feel up to it!

So let the Winter Olympics inspire you to have some fun this year, but stay safe while you are out there!

About the author

Jacky Arrow, PT, DPT, SCS, is a physical therapist for the SPORTS program at Cook Children's. The Cook Children's Sports Performance Orthopedic Rehab Team Specialists (SPORTS) program offers care to children and adolescents with orthopedic or sports-related injuries. If your child gets injured and needs medical care, it's very important to choose a program that has experience working with the growing dynamics of your child's body to prevent further injury. Click here to learn more about the program or call 866-205-7270 to make an appointment.

Eleven people died, including one young child.

Maybe, someone you know was affected by the storm or maybe you had this thought: “That could have been me or my family.”

“This event may raise anxiety because it was so close to home,” Joy Crabtree, Psy.D., a licensed psychologist for Cook Children’s Behavioral Health in Southlake. “It’s important to stress to kids that even though some storms can be devastating. They are rarely deadly or cause such widespread damage.”

Saturday’s tornado outbreak was one of the worst in recent memory. The tornado that touched down in Garland was only the second EF-4 tornado to hit Dallas County since 1950.

Victoria McCain, a licensed psychologist for Cook Children’s, suggests giving young people just enough information that some bad things happened and how people are affected.

“Immediately follow this information with information about how people are helping, where affected people go for help, and how friends and neighbors act to help people affected by storm damage, and maybe how your family plans to help,” McCain said. “Older children may be curious about what happened and watch TV reports. Be sure to talk with your children about what they think and listen for their emotional reactions. Allow them to talk about what they think the people affected may be experiencing, emotionally and physically.”

Young children can be frightened by thunder and lightning and need reassurance during these events. Role model confidence and provide-age appropriate explanations about the day’s weather conditions.

Crabtree encourages a discussion following the aftermath of the storms, but only if your young children knows about the news of the tornadoes. Depending on their age and maturity level, it might be best to shield children from the news entirely.

Teens may have more questions and concerns because they are more aware of what happened. It’s OK to share with your child your own fears and anxieties about the events. Let them know it’s Ok to feel scared or frustrated, but it cannot overtake them.

“Be sure you are in control of your emotions and stress level,” McCain said. “Keep your face and body language pleasant and relaxed and convey confidence. Your kids will pick up on your fears and have trouble letting go of their own. Listen to what your child says about the event, validate his or her feelings by saying that everyone has feelings about what happened; show empathy by using feeling words such as saying, ‘You sound worried, scared, angry, mad, helpless, etc. about what happened.’”

You know your child better than anyone, check in with him or her often to see how they affected. Watch for signs of stress such as trouble sleeping, disturbed appetite, increase in bedwetting, being more clingy to you than before, irritability or wanting the comfort object they haven’t needed for a while. During this time, make sure to be there for your child and comfort with hugs as needed.

If bad weather is on the horizon, use activities to distract kids from the weather or from their own fears. Watch a movie or read books or play a game.

Reassure them that they are safe and if weather becomes severe, you are prepared. Let your child know that bad weather is usually predicted and it will give you time to get to your safe place in the home. Practice going to the safe spot in your home with the things you need such as bicycle helmets, flashlights, shoes, snacks, water and snacks (even for the pet).

Certainly, when severe storms leave behind damage and loss of life, it can raise anxiety levels for everyone. Reassure children about the advance warning systems for such storms and the steps that are taken to keep everyone safe. It may also be beneficial for kids to feel that they can help. That could be a gesture as simple as sending a letter or making a picture for those affected, or it could mean donating time or resources as well. Getting involved can be a great way to take anxious energy and turn it into something positive in order to help others.

“Talking with your children about ways to help those affected by the storm can be a good way to reduce the feeling of helplessness children feel after such an event,” McCain said. “Your child may spontaneously suggest a helpful action, or you may bring up the subject after you and your child have talked about the event and their feelings. Some families have established the way they handle charitable giving after tragic events and can involve their children in age-appropriate ways to participate. Some families are new to the concept and may be unsure of what to do. Contacting disaster relief agencies such as Salvation Army or Red Cross through their respective websites can give ideas that may inspire ways to give.”

After all, who doesn’t remember being judged by the cool kid in school. And now it’s your daughter doing the judging?

But to help ensure your daughter’s positive transition into womanhood, it’s better to suppress your fear of being “un-cool” in your teen’s eyes and work toward gaining her respect instead.

“Sometimes, moms feel like that stepping into a peer-like role will enable them to find out more about their daughters’ lives,” said Lena Zettler, MA, LPA, director of psychology at Cook Children’s. “Frequently, however, that approach backfires, because the information they learn isn’t always innocent or pleasant. When you suddenly step out of that friend role and become the mother again, it’s very confusing to a teen.”

Finding a balance

In general, mothers are the managers of their children’s emotional and social lives. Because of this, the line between friendships and mother-daughter relationships can get blurry. A good rule of thumb to remember – most teens want to have friends their own age and their parent should play a supportive role.

It’s important to enforce limits and set expectations. If your relationship with your daughter has teetered into “friend” territory, it’s never too late to take back control.

• Look to female friends and relatives who’ve done a good job raising their daughters for advice, and allow them to mentor you.
• Have an honest conversation with your daughter to let her know you’re not comfortable being her “friend” anymore and why.
• Ask what she needs—not wants—from you as a mother.

You may not be your daughter’s BFF, but the relationship could be more rewarding for it.