Holiday Injury Prevention: How to Stay Safe, Strong, and Pain-Free This Season

Kathleen McDonough Physical Therapy & Pilates

The holiday season is joyful, busy, and—surprisingly—one of the most common times for injuries. Decorating, shopping, traveling, hosting, and rushing from one event to another place extra strain on the body. At Kathleen McDonough Physical Therapy & Pilates, we focus on holiday injury prevention to help you stay active, mobile, and comfortable through all the festivities.

Here are clear, practical, physical-therapist–approved strategies to protect your body this season.

1. Prevent Lifting and Decorating Injuries

Lifting heavy boxes, reaching overhead, climbing ladders, and carrying décor can easily strain the back, shoulders, and neck.

How to prevent them:

• Lift with your legs, not your back — bend your knees, keep the box close to your body, and stand tall.
• Split heavy loads into smaller ones.
• Use a stable step stool or ladder, never a chair or makeshift support.
• Avoid twisting while holding anything heavy — turn your whole body instead.
• Clear your walking path before lifting or carrying items.

2. Prevent Kitchen and Hosting Injuries

Long hours of cooking, cleaning, and prepping holiday meals can fatigue the lower back, shoulders, and knees.

How to prevent them:

• Use cushioned mats or supportive shoes while standing.
• Keep your work surfaces at elbow height to reduce hunching.
• Place one foot on a small stool or low step while standing — this simple shift reduces pressure on your lower back.
• Take stretch breaks every 20–30 minutes (neck rolls, back extensions, shoulder circles).
• Switch tasks often — avoid prolonged bending or repetitive reaching.
• Slide heavy cookware instead of lifting it.

3. Prevent Shopping and Carrying Injuries

Holiday shopping often leads to neck, shoulder, and back fatigue from carrying uneven bags or walking for long periods.

How to prevent them:

• Distribute bags evenly between both hands.
• Use a rolling cart for heavier loads.
• Engage your core gently while carrying items to support your spine.
• Wear supportive shoes for longer outings.
• Take brief posture breaks during long shopping trips.

4. Prevent Travel-Related Pain

Long car rides and cramped plane seats can tighten the hips, back, and especially the neck.

How to prevent them:

• Use lumbar support — a small, rolled towel behind your lower back works well.
• Use a supportive neck pillow on flights or long car rides to keep your head from falling forward or to the side, reducing cervical spine strain.
• Change positions every 30–45 minutes to avoid stiffness.
• Stretch during layovers or gas stops (hip flexor stretch, shoulder rolls, ankle pumps).
• Pull rolling luggage instead of carrying it.
• Use both hands when lifting bags overhead to reduce shoulder strain.

5. Prevent Slips, Trips, and Falls

Clutter, cords, wet floors, and rushed movement increase the risk of falls during the holidays.

How to prevent them:

• Keep walkways clear of décor, wrapping materials, and cords.
• Dry wet entryways promptly to prevent slipping.
• Turn on proper lighting before entering attics, garages, or storage areas.
• Wear shoes with good traction when walking outdoors.
• Keep stairs clutter-free to avoid hazards.

6. Keep Your Body Prepared with Simple Strength & Mobility Habits

A body that moves well is less likely to be injured. A few minutes of daily conditioning helps protect your joints and muscles throughout the season.

Try these quick daily habits:

• Gentle core activation to stabilize your spine
• Hamstring and calf stretching to reduce strain when standing or walking
• Hip mobility exercises to prevent back tightness
• Shoulder blade squeezes to counteract long periods of reaching or wrapping gifts
• Balance practice (standing on one leg for 20 seconds) to reduce fall risks

These habits support holiday injury prevention whether you’re decorating, traveling, or keeping up with a busy calendar.

7. Listen to Your Body — Don’t Push Through Pain

Holiday injuries often happen when someone tries to finish a task despite discomfort. Sharp pain, sudden stiffness, numbness, or tingling are early warning signs. Pausing to rest or adjust your movement can prevent a minor issue from becoming a larger injury.

When to Seek Professional Support

If discomfort lingers or an old injury starts to flare, a physical therapy session can help restore proper movement and prevent the issue from worsening. Kathleen McDonough Physical Therapy & Pilates provides individualized treatment and corrective exercise tailored to your body’s needs during the holiday season.

Enjoy the Holiday Season Comfortably and Confidently

With simple adjustments to how you lift, stand, cook, travel, and move through your day, you can significantly reduce your risk of injury. Holiday injury prevention allows you to stay present, active, and pain-free—so you can focus on what truly matters.

Ready to support your body this holiday season?
Schedule a physical therapy or Pilates session with Kathleen McDonough Physical Therapy & Pilates today to stay strong, mobile, and injury-free.

Kathleen McDonough

224 Greenfield Avenue Ste 1
San Anselmo, CA 94960

(415) 747-8189

info@kmcdonoughpt.com

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Stay pain-free this season with expert holiday injury prevention tips from Kathleen McDonough Physical Therapy & Pilates. Learn how to lift, travel, and move safely.