You want to feel your best during the holidays, but the physical demands the season places on your body — from extensive decorating to long hours of travel — can strain your muscles and joints.
For expert care and personalized guidance, turn to Hammer Orthopaedics and Sports Medicine. Our team, led by Brian Hamzavi, MD, specializes in helping patients with musculoskeletal injuries and conditions such as arthritis live more comfortable, active lives.
Don’t let pain keep you from enjoying a single moment with your family and friends this year. Here are our top five tips for a pain-free holiday season.
Though slips on ice and pulled muscles from snow shovelling aren’t a concern here in sunny Florida, the change in routine can easily lead to injuries or cause chronic issues to flare up. Something as simple as putting up the Christmas tree may even pose a risk — studies show that each year, holiday decorating accidents send over 18,000 Americans to the emergency room.
To keep your shoulders and back healthy, always use proper form when moving heavy luggage, packages, or those large boxes of seasonal decorations. Avoid twisting or lifting with a rounded back; instead, pivot with your feet and engage your legs to power the movement. If you feel sharp or lasting pain during any activity, put it down and call it a day.
It’s easy to put your regular fitness routine on pause for the holidays, but consistent exercise is crucial for managing joint pain and stiffness. Even a short 20-minute walk helps keep your muscles flexible and your joints lubricated.
Because long periods of sitting can contribute to back, knee, and hip pain, it’s important to prioritize movement on long flights, road trips, and train rides. For every hour you spend seated, take a quick break to stand up, stretch out, and move your legs to maintain circulation and prevent tightness.
The mental and emotional strain of the holidays can have a direct impact on your body. Your muscles naturally tense up when you feel anxious or overwhelmed, which can intensify existing pain and lead to new problems, such as tension headaches.
To prevent holiday pressure from manifesting as physical pain, find time for moments of intentional calm every day. This could look like meditation, deep breathing, or a relaxing activity you enjoy — even 15 minutes of quiet mindfulness can reset your nervous system, helping to manage your stress levels while also easing physical discomfort.
A balanced diet is an effective way to support your joints year-round, and it’s especially important now, when tempting treats are everywhere. Processed or fried foods, red meat, and added sugars cause inflammation within the body, which can aggravate existing pain and stiffness.
On the other hand, certain foods may have an anti-inflammatory effect, such as dark leafy greens, colorful fruits and veggies, and rich sources of omega-3s, like fish, nuts, and seeds. Proper hydration is equally important, so limit your consumption of diuretics such as caffeine and alcohol, and be sure to drink plenty of water throughout the day.
Your feet and ankles bear the full impact of all your holiday activities, whether you’re on a long shopping trip or standing in the kitchen for hours. Wearing unsupportive, low-quality footwear can quickly cause pain that travels up your body, affecting your knees, hips, and lower back.
Stabilize your muscles and joints by choosing shoes with a firm, structured sole and adequate arch support, even if you’re just running quick errands. Giving your feet the support they need prevents unnecessary strain everywhere else.
Musculoskeletal pain doesn’t have to be an unwelcome holiday guest this year. If you’re worried about discomfort interrupting the festivities, call or click today to schedule an appointment at Hammer Orthopaedics and Sports Medicine.
