Holiday Injury Prevention: Why You're More Injury-PronE
The holiday season is a time for travel, family gatherings, and celebration—but it’s also the time of year when many people find themselves battling unexpected aches, pains, or even injuries.
At Pursuit Physical Therapy, we often see an uptick in patients around this time who are wondering why their back flared up again, their knee pain returned, or they “tweaked” something while doing a simple task like unloading luggage or hanging decorations.
As an expert physical therapist, I want to share why your body may be more vulnerable during the holidays—and what you can do to stay healthy, active, and pain-free through the season with smart injury prevention strategies.
1. You’re Out of Your Normal Routine
Between travel, parties, and unpredictable schedules, your normal exercise or recovery habits often take a back seat. Missed workouts mean your muscles may lose some of the strength and stability that protect your joints. On top of that, long hours in the car or on airplanes can tighten your hips, back, and neck, making you more prone to tweaks when you return to activity.
What to do:
Try to maintain even short versions of your normal workouts while traveling. Ten to twenty minutes of movement goes a long way.
Stretch or walk after long drives or flights.
Pack a resistance band; it’s one of the easiest ways to get a full-body warm-up or physical therapist-approved workout anywhere.
2. Holiday Foods Can Increase Inflammation
Seasonal favorites are delicious, but sugar-heavy desserts, processed snacks, and alcohol can all increase systemic inflammation. Combine that with less hydration and disrupted sleep, and your body’s ability to recover from stress or activity takes a hit. Inflammation can make muscles and joints feel achy or stiff and can slow tissue healing if you’re already managing an injury.
What to do:
Balance indulgences with nutrient-dense foods rich in antioxidants. Fruits, leafy greens, and omega-3s (salmon, walnuts, chia seeds).
Drink plenty of water, especially if you’re consuming alcohol or salty foods.
Prioritize sleep when you can. Muscles and tissues recover and repair during rest, which is key for pain management.
3. You’re Doing “Unfamiliar” Activities
From decorating and lifting heavy boxes to standing for hours cooking or shopping, many holiday activities require movements your body isn’t used to. Without proper preparation or body mechanics, it’s easy to strain muscles or overload joints. This is a common source of unexpected holiday injuries.
What to do:
Treat new activities like workouts. Add a warm up, use good form, and take breaks.
Lift with your legs, not your back, and think about proper form from a physical therapy perspective.
If you feel tightness or soreness, address it early with gentle mobility work or self-massage.
4. You’re Stressed and Trying to Do It All
The holidays are joyful but can also be overwhelming. Even when it’s positive stress, your body still feels it. Tension builds in your neck, shoulders, and back, and when you add rushing, poor posture, and skipped workouts, pain and fatigue often follow. Stress management is a vital part of injury prevention.
What to do:
Take short breaks to decompress with a walk, breathing, or a few minutes of quiet.
Be mindful of your posture, and keep your body moving with light exercise or stretching.
Remember, you don’t have to do it all. Taking care of yourself helps you show up better for everyone else.
Don't let pain slow you down this season. This holiday season, make your routine and injury prevention a priority.
If you're experiencing pain, or want a proactive plan to prevent injury, the expert team at Pursuit Physical Therapy is here for you. We help athletes and active adults in Argyle and the North Texas area stay strong and pain-free.
Ready to get ahead of the pain and ensure a strong, healthy holiday?
