Avoiding Holiday Injuries: Stay Safe While Decorating, Cooking, and Traveling

Photo by S&B Vonlanthen on Unsplash‍ ‍

The holidays are full of joy—but also full of hidden risks for injuries. At PAR 5 Physical Therapy, we often see an increase in patients after Thanksgiving and Christmas, and it’s usually not from gym workouts or sports. Instead, the culprits are decorating, cooking, traveling, and simply doing too much in a short time frame.

Top Holiday Injury Risks We See:

  • Back strains from lifting boxes or heavy luggage

  • Shoulder pain from reaching while decorating

  • Slips and falls on ice or cluttered floors

  • Knee pain from long hours of standing while cooking

  • Neck stiffness from long car rides or sleeping on unfamiliar beds

  • Most of these injuries are preventable with a little awareness and preparation.

How to Avoid Holiday Injuries:

Lift smart. When pulling heavy boxes out of the attic, use your legs—not your back. Keep items close to your body and avoid twisting.

Take breaks while decorating. Hanging lights and ornaments overhead puts stress on your shoulders. Switch arms often, and don’t overreach.

Plan for cooking marathons. Standing for hours can aggravate the hips and knees. Use supportive shoes, take stretch breaks, and shift positions often.

Be cautious with ladders. Falls are one of the biggest holiday ER visits. Always have someone hold the ladder and never climb in socks.

Stretch on the road. Long drives and flights tighten hips and backs. Stand, walk, and do mobility drills every hour.

When to See a Physical Therapist

If soreness lingers for more than a few days or pain prevents you from moving normally, it’s time to get checked. Physical therapy can relieve pain, restore mobility, and prevent minor strains from becoming major problems. We also teach patients safer ways to lift, decorate, and move through the holiday season without setbacks.

The holidays should be about enjoying time with loved ones, not battling aches and injuries. With a few mindful adjustments, you can stay safe, strong, and pain-free all season.

PAR 5 Physical Therapy specializes in helping active individuals in Morris County, NJ, get back to exercising and working out pain-free without taking time off or relying on injections or pain medication. PAR5PT offers physical therapy and performance services to all populations, with specialties in Orthopedics, Golf Fitness Training and Rehab, Manual Therapy Techniques, and Wellness Services.

If you have questions about anything, big or small, just call or text 973-490-4955.

health, physical therapyPAR 5 PTPAR 5 Physical Therapyinjury prevention, injury