PREVENT HOLIDAY INJURIES. ADVICE FROM AN EXERCISE PHYSIOLOGIST.
Prevent injuries over the holiday season.
Prevent Holiday Injuries with These Tips From an Exercise Physiologist
The holiday season is a time for joy, celebration, and time with loved ones, but it can also be a period of increased stress, rushing around, and unexpected injuries. From decorating mishaps to holiday sports injuries, the festive season can quickly take a toll on your body if you're not careful.
As an Accredited Exercise Physiologist, I’ve seen how common holiday injuries can be. To help you avoid setbacks during the holidays and stay safe, here are some simple yet effective tips for preventing injuries and keeping yourself healthy throughout the season.
Common Holiday Injuries to Watch Out For
Before diving into prevention tips, it's essential to understand some of the most common injuries that occur during the holiday season. These can range from mild strains to more severe accidents. Common holiday related injuries include:
Slips, Trips, and Falls. Whether it’s from icy pathways or unstable ladders while decorating, falls are a frequent holiday injury.
Lower Back Strain. Lifting heavy boxes of decorations, gifts, or groceries can strain your lower back if not done correctly.
Shoulder Injuries. Reaching and stretching to put up lights or carry awkward loads can lead to shoulder strains or injuries.
Knee and Ankle Injuries. Extra physical activity, from holiday sports to long shopping trips, can lead to sprained ankles or sore knees.
Overuse Injuries. Increased holiday activities such as cleaning, cooking, or even running around shopping can lead to repetitive strain injuries in the wrists, elbows, or hands.
How to Prevent Holiday Injuries with These 5 Tips
1. Warm Up Before Physical Activities
Whether you’re heading out to put up holiday lights, carrying gifts, or participating in a family football game, it’s essential to warm up your body. A proper warm up increases blood flow to the muscles, improves flexibility, and reduces the risk of strains or sprains. Even a quick 5 to 10 minute warm up that includes light cardio and stretching can make a significant difference.
Try these simple warm-up exercises before engaging in physical activity.
Arm Circles. Loosen up your shoulders and arms.
Leg Swings. Improve hip mobility and flexibility.
Bodyweight Squats. Activate your legs and core.
Neck and Shoulder Rolls. Release tension in your neck and shoulders.
Toe Touches. Loosen the hamstring and lower back.
2. Lift with Proper Technique
Lifting heavy holiday decorations, shopping bags, or even boxes of gifts can easily lead to back and shoulder strain. Always remember to use proper lifting techniques.
Bend your knees and lift with your legs, not your back.
Keep the object close to your body to reduce the strain on your spine.
Avoid twisting while lifting or carrying heavy items.
If an object is too heavy or awkward to carry alone, ask for help or use a dolly.
3. Take Frequent Breaks
The holidays can be filled with long hours of cooking, decorating, shopping, and even traveling. To prevent overuse injuries or fatigue related accidents, make sure to take regular breaks. Listen to your body, if you feel sore or tired, give yourself time to rest and recover before continuing with your activities.
Breaks are especially important if you're engaged in repetitive tasks like wrapping gifts, putting up decorations, or spending long hours on your feet while shopping.
4. Stay Active Safely
Many families enjoy holiday sports, skiing trips, or outdoor activities during this time of year. While it's fantastic to stay active, it’s crucial to do so safely:
Wear appropriate footwear for the activity, particularly if you're walking on icy or uneven surfaces.
Make sure your body is conditioned for the activities and don’t jump into a rigorous activities without preparation.
If participating in holiday sports, make sure to stretch afterward to prevent stiffness and soreness.
For example, after running around with the kids, stretch your quads, hamstrings, and calves to reduce post-activity tightness.
5. Be Cautious of Holiday Hazards
Decorating for the holidays can pose unexpected risks if you’re not careful. When hanging lights, ornaments, or climbing ladders, keep these safety tips in mind.
Use a sturdy ladder on a flat surface, and never stand on the top rung.
Make sure to have someone hold the ladder for added stability.
When hanging lights, don’t overreach. Move the ladder closer to avoid excessive stretching.
Keep walkways clear of cords, boxes, or decorations that could cause tripping.
Enjoy the holiday season, not in pain.
Additional Tips for Staying Healthy During the Holidays
Stay Hydrated. Dehydration can increase the risk of injury, especially when you’re busy running errands or participating in physical activities. Make sure you’re drinking enough water throughout the day.
Don’t Overindulge. While it’s tempting to enjoy all the holiday treats, maintaining a balanced diet will help keep your energy levels steady and support muscle recovery.
Get Plenty of Rest. Sleep is crucial for recovery, especially if you’re more active than usual. Aim for 7 to 9 hours of quality sleep each night.
When to Seek Professional Help
If the pain or injury is persists or worsens, it's important to consult a healthcare professional. An Accredited Exercise Physiologist can help you safely recover from injuries by developing a tailored rehabilitation program designed to improve mobility, strengthen weak areas, and prevent future injuries.
Happy Holidays and Stay Safe
The holidays should be a time of celebration, not setbacks. By following these simple injury prevention tips, you can enjoy all the festivities without worrying about strains, sprains, or aches. Remember to stay mindful of your body, take things slow, and enjoy quality time with your loved ones.
If you want to ensure a safe and active holiday season, or if you need help recovering from an injury, feel free to reach out to JY Exercise Physiology for expert guidance. Together, we can work on building a healthier, more resilient you.
Connect with an Exercise Physiologist
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Merry Fitmas and a Happy New Year from JY Exercise Physiology.
Call +61 421 967 711
