Preventing Holiday Injuries

Safe Strategies for Winter Sports and Activities

The holidays are a time for fun, family, and for many of us getting active outdoors. Whether you’re heading to the snow for a ski trip, playing backyard sport with the family, or hiking during the cool, crisp mornings, winter activities can be a fantastic way to stay fit and make the most of your break.

But with the increase in activity often comes a spike in injuries. As a physiotherapy and exercise physiology clinic, we provide guidance and support for preventing holiday injuries see it all twisted knees from skiing, strained backs from snow shovelling, ankle sprains from hiking, and even shoulder injuries from over-enthusiastic family cricket games.

The good news ? Most holiday injuries are preventable with a bit of preparation and a smart approach to movement. So before you dive headfirst into the snow or sprint across the lawn in thongs check out our top strategies for staying safe, active, and injury-free this festive season.

❄️ 1. Warm Up, Even When It’s Cold

Colder weather tightens up our muscles and joints, making them more prone to strain. Before hitting the slopes or taking part in any winter sport, spend at least 5–10 minutes warming up:

• Light cardio (walking, skipping, or star jumps)

• Dynamic stretches (arm circles, leg swings, lunges)

• Sport-specific movements (e.g., ski squats or side shuffles)

It might seem like a hassle when you’re excited to get going but your knees, back, and shoulders will thank you.

❄️ 2. Know Your Limits (and Respect Them)

It’s tempting to try new sports or push your limits when you’re on holiday. But fatigue, unfamiliar terrain, or trying to keep up with fitter friends can increase your injury risk.

👉 Listen to your body.
👉 Take breaks before you’re exhausted.
👉 Avoid high-impact activities if you’re recovering from injury or haven’t been training regularly.

Not sure if a certain sport or movement is safe for you ? That’s exactly what we’re here for chat with your physio or exercise physiologist beforehand.

❄️ 3. Gear Up the Right Way

Proper footwear and supportive gear are often overlooked but they play a huge role in injury prevention.

• For snow sports: Make sure boots fit well and offer good ankle support. Use appropriate wrist guards or knee braces if needed.

• For hiking or walking: Wear shoes with grip and support, especially on wet or uneven trails.

• For backyard sports: Ditch the flip-flops. Grab a pair of runners, even for casual games.

And remember don’t borrow gear that doesn’t fit. Poor-fitting equipment can alter your movement patterns and increase injury risk.

❄️ 4. Take Care of Your Core (and Balance)

Core strength and stability are essential for almost every winter activity—from skiing and snowboarding to carrying heavy shopping bags. A strong core helps prevent falls, supports your spine, and keeps your movements controlled.

Simple exercises like:

• Bird-dogs

• Glute bridges

• Planks (and side planks)

• Single-leg balance work

…can make a big difference. If you’re unsure where to start, we can build a quick core and balance program tailored to your activity.

❄️ 5. Recover Right

The holidays can be deceptive you might feel fine after an activity, only to wake up sore or stiff the next day. To support recovery:

• Stretch after any intense movement

• Use ice or heat as needed for sore areas

• Stay hydrated (yes, even in cold weather)

• Get enough sleep to let your muscles repair

If something feels “off” or painful for more than a day or two, don’t ignore it. Early treatment can prevent a minor issue from becoming a major one.

🎿 Common Winter Holiday Injuries We See (And Help Treat)

• Knee ligament strains (especially ACLs during skiing)

• Lower back pain from lifting, twisting, or long drives

• Shoulder strains from snowboarding or falls

• Ankle sprains from uneven ground or slippery surfaces

• Muscle tightness or joint flare-ups from inactivity followed by sudden activity

Final Thoughts: Stay Safe, Stay Active

Winter sports and holiday activities are a fantastic way to stay active and enjoy the season but safety needs to come first. A few minutes of preparation can go a long way in keeping your body moving and pain-free.

If you’re heading away or planning to try a new activity, a quick pre-holiday physio or exercise physiology session can help you:
✅ Reduce your injury risk
✅ Learn activity-specific warm-ups
✅ Strengthen weak spots or old injuries
✅ Feel confident in your movement

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. We wish you a Merry Fitness and Happy New Year !