How to Stay Injury-Free During Holiday Activities

The holiday season brings festive gatherings, travel, decorating, cooking, shopping, and sometimes sudden bursts of activity that your body isn’t used to. With all the excitement, it’s also one of the most common times of year for back pain, slips and falls, shoulder strains, and overuse injuries.

Whether you’re lifting boxes of decorations, standing for hours in the kitchen, traveling long distances, or playing annual family sports games, a little physical therapy - informed preparation goes a long way toward keeping you comfortable and injury-free.

Here’s how to protect your body and enjoy the holidays to the fullest.

1. Lift Smart When Decorating or Carrying Gifts

Holiday decorating often involves lifting heavy bins, reaching overhead, or maneuvering awkward objects.

PT Tips:

• Bend at your hips and knees, not your back.
• Keep items close to your body when lifting.
• Avoid twisting while carrying decorations or boxes.
• Ask for help with large or awkward items.
• Use a sturdy step stool instead of overreaching.

Protecting your spine during lifting helps prevent lower-back strains and shoulder overuse.

2. Break Up Prolonged Postures

Cooking, wrapping gifts, shopping, and traveling all involve long periods of standing or sitting.

PT Tips:

• Take movement breaks every 30 - 45 minutes.
• Shift positions often - alternate sitting, standing, and walking.
• Stretch your calves, hip flexors, and shoulders regularly.
• Use lumbar support in chairs (a small towel roll works well).

Small breaks help maintain circulation and prevent stiffness.

3. Warm Up Before Family Sports and Activities

Holiday games and traditions - like touch football, hikes, ice skating, or backyard sports - often catch your body off guard.

PT Tips:

• Do a 5 - 10 minute dynamic warm-up.
• Include leg swings, arm circles, light jogging, and hip mobility.
• Ease into high-intensity activities rather than diving in full speed.

Warming up significantly reduces the risk of sprains, strains, and sudden injuries.

4. Wear Supportive Footwear

Whether shopping for hours or moving around the kitchen, unsupportive shoes contribute to foot, knee, and back pain.

PT Tips:

• Choose shoes with good arch support and cushioning.
• Avoid standing for long periods in flats or worn-out sneakers.
• Consider inserts if you have a history of plantar fasciitis or foot pain.

Supportive shoes help maintain joint alignment and absorb impact.

5. Watch Your Step - Holiday Hazards Are Real

Clutter, loose cords, spilled drinks, and scattered toys increase fall risk during large gatherings.

PT Tips:

• Keep walkways clear.
• Secure cords or tuck them out of the way.
• Wipe spills immediately.
• Use proper lighting indoors and outdoors.

Falls are one of the most common holiday injuries and are easily preventable with awareness.

6. Manage Stress to Prevent Muscle Tension

The holidays can be joyful - but also stressful. Stress often shows up as neck tightness, headaches, and back pain.

PT Tips:

• Practice slow, diaphragmatic breathing.
• Take short breaks to reset during busy days.
• Stretch your upper traps and chest muscles.
• Stay hydrated, especially when traveling or hosting.

A calm nervous system supports healthier movement.

7. Prioritize Recovery

Between travel, gatherings, late nights, and increased activity, recovery often gets ignored.

PT Tips:

• Get adequate sleep to promote tissue healing.
• Use gentle mobility routines in the morning or evening.
• Incorporate LightForce laser, NormaTec, or stretching sessions if you’re already in PT.
• Stay consistent with your exercise program.

Recovery helps reduce stiffness and keeps your energy levels high throughout the season.

8. Listen to Your Body

The holidays bring excitement, but pain is still a signal worth listening to.

PT Tips:

• Stop activities that cause sharp or radiating pain.
• Modify tasks rather than pushing through discomfort.
• Schedule a PT visit if pain persists or worsens.

Early intervention prevents small issues from becoming bigger injuries.

Enjoy the Holidays Without Pain Holding You Back

By adopting smart movement habits, staying active, and paying attention to your body, you can participate in holiday traditions without risking injury. Whether you’re decorating, traveling, cooking, or celebrating, these PT-backed strategies help keep your neck, back, shoulders, and joints functioning at their best.

At Core Performance Physical Therapy, we help patients stay resilient and comfortable year-round - so you can celebrate the season feeling your best.