Avoid the December Setback: Top Holiday Injury Risks & How to Prevent Them
Written by a Doctor of Physical Therapy at Living Well Physical Therapy & Performance
December in Whitefish Bay is full of festive energy—holiday shopping, decorating, baking, traveling, and navigating icy sidewalks. But as much joy as the season brings, it’s also one of the highest-risk months for preventable injuries. Every year, we see an uptick in patients with back strains, falls, shoulder injuries, knee pain, and overuse flare-ups tied directly to holiday activities.
The good news? With a little awareness and a few smart strategies, you can stay healthy, strong, and injury-free through the holidays.
Here are the top holiday injury risks we see—and how to avoid becoming part of the December statistics.
🎄 1. The Decorating Disaster: Back & Shoulder Strains
Reaching overhead, carrying boxes of décor, and climbing ladders all spike your injury risk.
Common injuries we treat:
Low back strains
Rotator cuff irritation
Neck stiffness
Falls from improper ladder use
How to prevent it:
Use your legs—not your back—to lift heavy boxes.
Keep decorations close to your body while reaching.
Take frequent breaks when working overhead.
Always use a stable step stool or ladder—not a chair.
PT Tip: Prep before your project. Try 5 minutes of mobility: cat-cow, shoulder circles, hip hinges, and gentle back extensions.
❄️ 2. Slips, Trips & Falls: The Wisconsin Ice Trap
Black ice, snow-covered steps, and slick parking lots create dangerous conditions.
Common injuries we see:
Wrist fractures
Hip contusions
Ankle sprains
Low back pain from sudden slipping
How to prevent it:
Wear winter shoes with traction.
Take shorter steps and avoid rushing.
Salt your steps—and your neighbor’s if needed!
Keep hands out of pockets to help with balance.
PT Tip: Strengthen your stabilizers. Single-leg balance drills and calf strengthening reduce fall risk significantly.
🎁 3. Gift Lifting Gone Wrong
Big packages, awkward bags, and repeated bending overwhelm your spine and hips.
Common injuries:
Acute low back pain
SI joint irritation
Hamstring or glute strains
How to prevent it:
Use the “hip hinge,” not the “back round.”
Lift lighter loads multiple times instead of one giant haul.
Don’t twist while lifting—turn your whole body.
PT Tip: Before lifting, engage your core like you're preparing for a gentle cough—this keeps the spine stable.
🍪 4. Holiday Kitchen Overload
Hours of standing, leaning over counters, or twisting can irritate your lower back and shoulders.
Common issues:
Mid-back stiffness
Shoulder tendonitis
Foot and heel pain
How to prevent it:
Use a cushioned mat in front of your sink or stove.
Alternate tasks to avoid prolonged standing.
Stretch every 30–45 minutes.
PT Tip: Do 10–12 calf raises and a quick doorway pec stretch while waiting for the cookies to bake.
🏃♂️ 5. “I’ll Just Squeeze It In” Workouts: The December Overexertion Trap
When schedules get busy, people skip warm-ups, rush through workouts, or suddenly ramp up intensity.
Common injuries:
Achilles pain
Shoulder strains
Knee irritation
Low back flare-ups
How to prevent it:
Start with at least 5 minutes of mobility and activation.
Keep workouts shorter but consistent.
Don’t try a new workout trend cold—prepare first.
PT Tip: Micro-workouts (10–20 minutes) count. Focus on strength basics: squats, hinges, core, carries.
🛫 6. Travel-Related Aches & Pains
Long drives or flights stiffen the spine and hips.
Common issues:
Sciatic irritation
Neck pain
Hip tightness
How to prevent it:
Get out and move every 60–90 minutes.
Bring lumbar support for the car.
Perform “seated CARs”: ankle circles, shoulder rolls, gentle trunk twists.
PT Tip: After arriving, take a 5-minute walk before unloading or sitting down again—it resets the spine.
🎉 Don’t Let a Preventable Injury Slow You Down This Month
December should be about celebration, not setbacks. Staying aware of these risks helps ensure you enter the new year feeling strong—not recovering from an avoidable injury.
💛 At Living Well PT & Performance, We Help You Stay Ahead of Injury
If you’re already feeling:
Back stiffness
A brewing ache
A reoccurring pain
Holiday-related strain
Or you just want to stay proactive and strong…
We’re here to help you move well, recover well, and stay injury-free through the busiest season of the year.
