With the school holidays just around the corner, NHS Dorset has teamed up with Advanced MSK Practitioner Liz Hoskinson to share expert tips on staying active, avoiding injuries, and knowing when to seek help. 

From trampoline tumbles to long road trips and marathon gaming sessions, summer brings a whole new mix of fun and challenges for children and families. 

“The summer holidays are a great time for children to get active, enjoy the outdoors and build healthy habits,” said Liz, who works for Dorset HealthCare and Dorset General Practice Alliance. 

“It’s also the time we see a rise in avoidable injuries and aches, especially from trampolines, bike falls, or just too much screen time.  

“The good news is, with a few simple steps, families can enjoy the break while keeping their bodies happy and healthy.” 

Here are Liz’s tips for families for a healthy summer:

  1. Keep kids moving

Movement helps with everything from mood and sleep to building strong bones and muscles. Try to break up long periods of sitting with fun activities such as scooter rides, beach games, dance-offs, or even garden obstacle courses and scavenger hunts, such as this free one from BCP Council.

When out and about helmets and pads for bikes, scooters and skateboards are a must. 

2. Stay safe, not sorry

Garden trampolines are a lot of fun, and can also be beneficial for our health. However, according to the Royal Society for the Prevention of Accidents, on average 13,000 people are injured on trampolines each year in England, with the majority of the injured being under-15s. 

Here are a few ways to help your child stay safe:

  • Always supervise your children when they are on the trampoline. Tell them when they are bouncing too high, losing control or wandering away from the centre of the trampoline. Children left on their own will naturally try all kinds of dangerous tricks

  • One at a time – trampolines are designed for use by one person at a time. Although bouncing with friends is fun, they are not able to control their movements and crashing into each other is inevitable

  • No adults with children – this is very dangerous and should never be allowed. The weight difference will result in the adult falling on top of the child, and may result in serious injury

  • Make sure your trampoline has a safety net

For more advice, visit RoSPA – trampoline safety.

When out and about helmets and pads for bikes, scooters and skateboards are a must.

3. Every move matters

Long car journeys or too many screen days can cause stiff backs and sore necks. Liz recommends simple stretches every couple of hours – reach up to the sky, do some gentle twists or dance to your favourite music. If at home, consider the free Joe Wicks YouTube channel and get the family moving.

4. Know what to do (and when)

Not every bump or ache needs a trip to A&E.

  • Many common issues can be managed at home with self-care such as rest and ice – take a look at the Musculoskeletal Matters website for advice on sprains and strains

  • For minor ailment advice, take a quick visit to your local pharmacy, which can now treat a wider range of minor conditions such as an infected insect bite, sinusitis or earache

  • If you’re unsure what to do, visit nhs.uk for fast, trusted online advice – or call 111 -available 24/7

  • For minor injuries like cuts, sprains, burns or suspected broken bones, you can visit a minor injuries unit (MIU) or urgent treatment centre (UTC) – often with shorter waits than A&E.

    Visit 111.nhs.uk or call 111 to book an appointment, or find out where your nearest MIU or UTC is.

  • For ongoing concerns in those over 16 years old, many GP surgeries now have expert ‘First Contact Physiotherapists’ – you can often see them directly for joint, muscle or back pain without needing to see a GP first. Ask your practice about this

5. Don’t forget to rest

Staying active is great but so is slowing down; both you and your children need time out over the summer. Balance busy days with quiet time, naps, books, and screen-free cuddles. Rest helps bodies heal and minds reset.

Think about what you like to do for yourself and plan some ‘me-time’ into your schedule – this is not self-indulgence but allows you to recharge and be better able to cope with the next challenge!

This campaign is part of NHS Dorset’s ongoing work to support local families with accessible, realistic health advice especially during school holidays, when routines shift and healthcare needs change.

For more wellbeing tips and local support, visit www.staywelldorset.nhs.uk