How to Avoid Common Holiday Injuries
Learn How to Avoid Common Holiday Injuries and Stay Safe !
The holiday season is upon us an time for joy, family gatherings, and potential injuries ? Yes, that’s right ! Whether it’s lifting heavy presents, hanging decorations, or shoveling snow, the festive season can bring a wave of unexpected aches and pains. But don’t worry your friendly neighborhood Physiotherapists and Exercise Physiologists are here to help you avoid common holiday injuries.
Let’s dive into how you can avoid common holiday injuries and keep the season jolly and pain-free !
1. Christmas Tree Lifting. Don’t Become the Grinch !
Bringing home the perfect tree can be one of the highlights of the holidays. But hoisting that giant evergreen can be rough on your back if you’re not careful !
Pro Tip from the Pros,
- Lift with your legs, not your back ! This is a mantra we repeat year-round, but it’s especially important when you’re lifting something as bulky as a Christmas tree. Squat down, engage your core, and push through your legs to stand.
- Ask for help. Trees are awkwardly shaped, so enlist the help of a friend or family member to avoid straining muscles or pulling a hamstring.
2. Deck the Halls Without Decking Yourself !
Putting up decorations often involves climbing, reaching, and sometimes balancing precariously on ladders. All of which can lead to slips, falls, and other unplanned trips to the clinic.
Safety First,
- Use a stable ladder. No wobbling! Make sure your ladder is on a flat surface and always have someone hold it for you.
- Keep it close. Avoid overstretching by keeping decorations within arm’s reach. If you can’t reach comfortably, move the ladder or step stool rather than leaning and risking a fall.
- Core control. When reaching for those high spots, brace your core to protect your lower back.
3. Shovel Snow Not Your Back !
If you’re lucky enough to have a white Christmas, you might also face the not-so-lucky task of shoveling snow. While it’s a great workout, it can also cause serious back strain if done incorrectly.
Shovel Smarter, Not Harder,
- Warm-up first ! You wouldn’t sprint into a workout without warming up, and the same goes for shoveling. Take 5–10 minutes to loosen up with some dynamic stretches (leg swings, arm circles).
- Push, don’t lift. When possible, push the snow rather than lifting it. If you do need to lift, bend at your knees, keep your core engaged, and avoid twisting your torso.
- Pace yourself. Shoveling can be intense, so take breaks and stretch periodically to avoid muscle fatigue.
4. Gift Shopping. Avoid a Holiday Hulk Moment
Holiday shopping often involves lugging heavy bags around, which can lead to shoulder and back strain if you’re not mindful.
Bag-Bearing Wisdom,
- Balance the load. Carrying bags evenly in both hands reduces strain on your spine and helps prevent that “holiday hunchback.”
- Break it down. Instead of carrying everything in one go, break it up into smaller loads and take multiple trips.
- Engage your posture muscles. Stand tall, pull your shoulders back, and engage your core while carrying those heavy shopping bags to protect your back.
5. Cooking Caution. Kitchen Injuries Can Take the Cake !
Whipping up holiday feasts can lead to repetitive strain from chopping, stirring, and standing for long hours, not to mention the dangers of bending awkwardly to check on the turkey.
Kitchen-Safe Tips:
- Stand strong. Use a cushioned mat or wear supportive shoes to reduce stress on your feet and back while standing for long periods.
- Chop smart. Alternate hands when possible to avoid overusing one side, and take breaks to stretch your wrists and forearms.
- Mind the oven. When bending over to check the oven, squat down instead of bending at the waist your lower back will thank you later.
6. Beware of Icy Paths and Slippery Surfaces*
Holiday lights aren’t the only thing that can twinkle ice can too. Icy walkways are prime spots for falls that lead to sprains, fractures, and bruises.
Walk like a Penguin,
- Footwear matters. Choose shoes with good grip and traction, especially when walking outdoors.
- Shorten your stride. Take small, careful steps to keep your balance on slick surfaces channel your inner penguin.
- Sand or salt those paths. If you’re heading outside, sprinkle salt or sand to reduce slipperiness and give yourself more stability.
7. Don’t Overdo It at the Gym and be The Holiday Hero
We get it after a few indulgent meals, you might feel the urge to hit the gym hard. But jumping back into intense workouts without proper progression can lead to injuries.
Exercise with Care,
- Ease back into it. If you’ve taken a break from working out, don’t rush back into high-intensity exercises. Start light and gradually increase intensity to avoid strains and sprains.
- Listen to your body. If something doesn’t feel right, back off. It’s better to take a few extra rest days than to spend your holiday season nursing an injury.
8. Avoid Holiday Stress and Exercise Your Mind
Let’s not forget that the holidays can be stressful, which can take a toll on your mental and physical health. Stress can lead to muscle tension, headaches, and even poor posture.
Stress-Free Holidays,
- Stay active. A quick walk, yoga session, or some light stretching can help release tension and reduce stress.
- Breathe deep. Taking a few minutes to practice deep breathing can relax both your mind and your muscles.
- Make time for self-care. Give yourself permission to rest, recharge, and enjoy the season without overloading your schedule.
Stay Safe & Enjoy This Holiday Season !
The holidays are meant for joy and fun, not for injuries. By following these simple tips from your trusted physiotherapists and exercise physiologists, you can avoid common holiday pitfalls and stay active, healthy, and pain free. Need a little extra help ? We’re here for you ! Whether you need injury prevention advice, a tailored workout plan, or recovery tips, our team is always ready to help you move through the holiday season in comfort and cheer.
At Pivotal Motion Physiotherapy, our team of skilled healthcare professionals is dedicated to helping you improve your quality of life. If you’re looking for a tailored exercise program or guidance during the holiday season, get touch with Pivotal Motion’s Physiotherapy and Exercise Physiologist team today. Our team will be able to discuss with you in more depth on how we can help you. Book online or call us on 3352 5116.
Happy Holidays from all of us at Pivotal Motion Physiotherapy !
