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	There is no evidence that the process of bone lengthening is painful - commonly referred to as growing pains. However, while bones are still growing, children are very active and hard on their musculoskeletal systems. Muscle pain at night from overuse during the day is common and likely explains so-called growing pains. Help alleviate this pain by massaging the area and through over-the-counter pain medication such as ibuprofen or acetaminophen.
	Did you know that you are about one centimeter taller in the morning than in the evening? This is because layers of cartilage in the joints get compressed during the day. Stay tall by stretching every day. You'll also benefit from increased flexibility, better posture and stress relief.
	Chocolate milk offers the same nutrients as white milk. Not only do kids love the great taste, but research also shows that kids who drink flavored milk drink more milk overall and get more calcium. Make sure to get your three to four servings of dairy products a day through milk and other low-fat dairy products like yogurt and cheese.
	Not only is milk good for your bones, but it also keeps your skin looking young. Milk's vitamin A regulates skin cell growth and milk's potassium regulates your body's fluids to help keep your skin moisturized and healthy.
	In addition to three to four cups of low-fat dairy products daily, you can also boost calcium intake by adding nonfat powdered dry milk to puddings, homemade bread, soups, gravy, casseroles and even a glass of milk. According to the National Osteoporosis Foundation, a single tablespoon of nonfat powdered dry milk adds 52 mg of calcium, and 2 to 4 tablespoons can be added to most recipes.
	Infant boys have higher bone mineral density and bone mineral content than infant girls. This difference continues into adulthood leading to 8 million women and 2 million men with osteoporosis. Prevent osteoporosis through a combination of weight-bearing exercises such as walking and jogging, and strength training such as using free weights and water activities.
	Not only are they healthier, but low-fat dairy products are also higher in calcium than whole-milk products. For instance low-fat yogurt contains 450 mg per cup verses whole-milk yogurt containing 274 mg per cup. Make sure to check your labels to get your recommended calcium intake per day.
	Did you know that newborn babies have 270 bones and adults have 206 bones? This is because the bones making up the skull and the spine fuse together as the body grows. Another fun bone fact is that the femur, or thigh bone, comprises roughly one-quarter of a person's overall height, making it the largest bone in the body.
	Shin splints occur when tiny fibers of the membrane that attach muscle to the tibia are irritated and inflamed, producing pain and sometimes swelling. Kick out shin splints through stretching exercises before running. Try tapping your foot up and down and side to side. Also, see your physician for an evaluation.
	Industry figures show that more than half of U.S. adults drink coffee every day, averaging more than three 9-ounce mugs per day. Research indicates that caffeine makes it difficult for the body to absorb calcium. Make your cup of joe more healthy by adding low-fat milk to your coffee or reduce caffeine by mixing in decaffeinated coffee.
	According to the American College of Sports Medicine (ASCM), your lean muscle mass may decrease by nearly 50 percent between the ages of 20 and 90. Keep your muscles strong by strength training two to three times a week. Make sure to plan a rest day between exercising each specific muscle group to allow for recovery.
	Lower back pain is the fifth-leading cause of trips to the doctor in the United States, and back injuries are the leading cause of work-related disability. Keep your back strong through regular stretching and low-impact exercise, such as swimming. Keep everyday activities in mind too such as letting your legs do the work when lifting heavy objects. Move straight up and down, keep your back straight and bend only at the knees.
	Musculoskeletal conditions, those involving the muscles or components of the skeletal system, are the leading cause of visits to physician's offices. Keep your muscles and bones healthy. Always warm up prior to physical activity, exercise for at least 30 minutes a day, vary your exercise routine and stop exercising when you experience pain or swelling.
	ACL injuries are among the most common soccer injuries. Keep your knees strong by strengthening muscles around the knee. Try leg-presses and knee extensions to work your hamstrings and quadriceps to build strength and support - and to give your ball more kick!
	Poor posture is the number one culprit for a sore neck. Prevent discomfort through stretching activities like shrugging your shoulders up and down and try adjusting your desk, chair and computer so the monitor is at eye level.

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