How to Have an Injury-Free Holiday Season
The days are getting shorter, and the weather’s getting colder, which means one thing: the holidays are almost here! We love celebrating the season at PhysioWorks, but we’re also very aware of the injury hazards this time of year can bring.
Shoveling snow, hanging up Christmas lights, and ice skating on a frozen pond are just a few wintertime activities that can lead to musculoskeletal injuries. Fortunately, you can lower your risk with a few simple strategies.
No one wants to spend their holidays recovering from an injury, so today, we want to share some of the risks of four common holiday activities–and what you can do to prevent them.
Hanging Holiday Lights and Other Decorations
We all love to see a well-decorated house this time of year, but hanging those decorations requires care. Falls from a ladder or roof can cause severe acute injuries, but you also want to watch out for smaller injuries. Reaching overhead can strain your shoulder, neck, and upper back, leading to pain and stiffness throughout your upper body.
How to Stay Safe As You Make Your House Shine:
Use a Sturdy Ladder
Proper ladder safety is crucial. Make sure the ladder is stable, and get a friend or family member to hold it in place. Avoid overreaching while you’re using it, as well.
Take Frequent Breaks
Give your muscles time to rest, especially if you’re doing a lot of overhead work.
Maintain Proper Posture
Keeping your spine in alignment and bracing your core can help you stay balanced and stable as you hang decorations. Avoid twisting motions while reaching overhead, which can injure your soft tissue.
Shoveling Snow
Shoveling snow isn’t as much fun as hanging up holiday decorations, but it’s often necessary this time of year. It’s also a common cause of back injuries. Lifting heavy snow, twisting to toss it aside, and using poor form can lead to muscle strains, herniated discs, and lower back pain.
How to Stay Safe As You Clear Your Walkways:
Use Proper Technique
- Bend your knees and use your leg muscles to lift the snow, keeping your back straight.
Take Small Scoops
- Shovel smaller amounts of snow to avoid overloading your muscles.
Switch Sides
- Alternate between your dominant and non-dominant hand to avoid overworking one side of your body.
Winter Recreational Activities
The holidays are a great time to participate in ice skating, sledding, snowy hikes, and other winter recreational activities–many of which happen outdoors. However, these activities aren’t without their injury risks. Falls are common and can lead to various injuries, including sprains, dislocations, and fractures. You also risk more mild muscle and tendon strains, especially if you haven’t conditioned for the activity.
How to Stay Safe As You Enjoy the Snow:
Dress Appropriately
If you’re going to be outside, dress for the weather. Use any appropriate protective gear, too (such as knee pads while ice skating).
Warm up Beforehand
These activities can be a workout, so make sure to warm up just as you would before a session at the gym! Run through some simple mobility exercises and kick things off with a brisk 5-minute walk before diving in.
Take Things Slow
If this is your first time ice skating, sledding, or hiking through snow, go slowly! Don’t push yourself, and take breaks when you need them.
Navigating Patches of Ice
One of the most significant sources of injury during the holiday season is slipping and falling on icy surfaces, which can lead to sprains, fractures, and other musculoskeletal injuries, particularly to your wrists, knees, and hips.
How to Stay Safe As You Brave the Frost:
Wear Appropriate Footwear
Opt for boots or shoes with good traction to prevent slipping. Heading to a party? Change into your dress shoes once you arrive.
Walk Cautiously
Take smaller steps and keep your center of gravity over your feet to maintain balance.
PhysioWorks Is Here to Help Avoid Holiday Injuries
Did you know our physical therapists can help you avoid injury? Our in-depth assessments can pinpoint areas of weakness or imbalance that might put you at a higher risk of injury. We can also work with you to improve your strength, balance, and stability, reducing the likelihood you’ll suffer a fall.
Now’s a great time to schedule an appointment with us to learn more about your potential injury risks (and what you can do to avoid them). Give us a call before the holidays are in full swing so you can stay safe and sound all season long!
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Exercise of the Month
Seated Sciatic Nerve Tensioner
3 Sets, 10 Reps, 0 Hold
Sit in a chair with one foot flat on the ground and the foot on the side you want to work flexed with your toes pointing towards your face. Lift one lower leg by lightly contracting the upper thigh while simultaneously lowering your head, slowly tucking your chin towards your chest and exhaling. Slowly return to start.
Seasonal Recipe:
Healthy Chewy Ginger Molasses Cookies
- 1 flax egg (1 TBSP flaxseed meal + 3 TBSP water; let sit for 5 minutes to thicken)
- 1/2 cup almond butter
- 1/3 cup coconut sugar
- 2 tablespoons molasses
- 1 teaspoon Simply Organic Vanilla Extract
- 1 teaspoon Simply Organic Ginger
- 1/4 teaspoon Simply Organic Allspice
- 1/4 teaspoon sea salt
- 1/4 teaspoon baking soda
- 3 tablespoons coconut flour
- Raw turbinado sugar for sprinkling optional
Directions:
Preheat the oven to 350ºF. Line a baking sheet with parchment paper and set aside. In a mixing bowl, combine the flax egg, almond butter, coconut sugar, molasses and vanilla. Beat with an electric mixer until smooth. Add the spices, salt, baking soda and coconut flour and beat again until a sticky dough forms. Using a small cookie scoop, drop the dough onto the baking sheet, spacing the cookies at least 2” apart. Repeat until all the dough has been used. Gently flatten the cookies with your hands and sprinkle with sugar. Bake on the center rack for 11 minutes. Remove from the oven and allow the cookies to cool for 10 minutes on the pan before transferring them to a wire rack to finish cooling. Once cool, pack up and/or enjoy!
Tips for a Healthy Holiday Season
The holiday season is upon us, and getting wrapped up in the fun, festivities, and food is easy. While the joy of the season sparks a feeling of goodwill towards others, it’s also important to remember our physical well-being.
Keep yourself feeling your best to enjoy the holidays by following these three tips:
- Remember to Move: Prioritize exercise by taking a 20-minute brisk walk or doing a home workout. Movement can do wonders for your physical and mental well-being.
- Eat with Moderation: With tempting holiday treats all around, balance sweets with wholesome meals that include fruits, vegetables, and lean proteins.
- Mind Your Posture: Whether cooking, wrapping gifts, or working from home, being aware of your posture helps minimize back and neck pain.
Prioritizing your physical well-being helps you to be present and active in celebrating the holiday season with loved ones!
Here’s to a healthy, happy holiday season and a fantastic new year ahead!
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Staff Spotlight
Danny Beeman
CEO, MPT, CFCE, PGAP
Karl Lange
PT, CFCE, Clinic Director
Luda Moskvich
Lead PTA, COEE
Alicia Ables
PTA, CES
Iryna Hrytsyuk
COTA, Industrial Rehabilitation Supervisor, CI
Natalia Zhuk
COTA/L
Leah Salius
Administrative Supervisor
Michaela Caragiorgio
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Sherlyn Dagohoy
Patient Care Coordinator
Jeric Tumaob
Patient Care Coordinator