Advanced Movement & Pain Insights — Part 4: Top 5 Holiday Injuries and How to Prevent Them

The holiday season brings celebration, travel, and fun—but it also introduces unique physical challenges. Carrying heavy packages, navigating icy sidewalks, decorating in awkward positions, and even long drives can put stress on your body in ways you don’t usually encounter.

In this fourth installment of our Advanced Movement & Pain Insights series, we’re breaking down the top five holiday injuries and sharing practical strategies to prevent them so you can stay active and pain-free.

1. Lift-and-Carry Strains

Holiday shopping, gift hauling, and loading vehicles can overload your back and shoulders—especially when carrying unfamiliar loads.

Why it happens:

• Carrying heavy items far from the body

• Twisting while lifting or carrying

• Attempting one large load instead of multiple trips

Prevention tips:

• Keep items close to your torso

• Use your legs for lifting and hinge at the hips

• Break larger loads into multiple trips

• Take brief breaks to stretch your shoulders, back, and legs between lifts

2. Slips and Falls

Winter conditions, wet floors, and crowded homes increase the risk of falls during the holiday season.

Common risk factors:

• Icy sidewalks or steps

• Cluttered pathways from decorations or gifts

• Footwear without traction

• Carrying items that obstruct vision

Prevention tips:

• Wear shoes with good grip, even inside the house if needed

• Keep walkways clear of cords, boxes, and decorations

• Take small, deliberate steps on slick surfaces

• Use railings whenever available

3. Decorating and Ladder Injuries

Putting up lights, hanging ornaments, or reaching high shelves can strain shoulders, neck, and lower back if done improperly.

Prevention tips:

• Use a stable ladder rather than chairs

• Position yourself close to the area you’re decorating

• Alternate arms and take frequent short breaks

• Engage your core lightly and avoid twisting while reaching

4. Winter Sports and Outdoor Activity Injuries

Skiing, snowboarding, sledding, and ice activities are common holiday pastimes—but they bring a higher risk of acute injuries.

Common injuries:

• Knee sprains or ligament strains

• Wrist fractures from falls

• Hip or back strains

• Tailbone bruises from sledding impacts

Prevention tips:

• Warm up before starting activities (leg swings, squats, gentle rotations)

• Strengthen legs, hips, and core ahead of time

• Use appropriate safety gear and check equipment

• Progress gradually if it’s been a while since you last participated

5. Travel-Related Discomfort and Strains

Holiday travel often means long drives, cramped flights, or sleeping in unfamiliar beds—creating stiffness, soreness, or lower back discomfort.

Prevention tips:

• Take breaks to stretch every 30–60 minutes during long trips

• Use lumbar support pillows or rolled towels

• Bend your knees when lifting luggage and keep it close to your body

• Stretch hip flexors, chest, and shoulders after traveling

• Stay hydrated to reduce stiffness and fatigue

The holiday season introduces unexpected physical stressors that can cause strains, sprains, and soreness—even for active individuals. By adjusting how you lift, move, and plan for seasonal activities, you can prevent injury while still enjoying the festivities.

At Defiance PT & Wellness, we help identify risk points and movement habits that increase injury likelihood, and we provide strategies to protect your body in every season.