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Expert Tips to Prevent Injuries During Holiday Activities
3 min. read
Baptist Health Orthopedic Care
The holiday season is a time for celebration, family gatherings, and, for many, engaging in physical activities like playing a friendly football game or putting up decorations. While these activities can be fun, they can also lead to common injuries if proper precautions aren’t taken.
Charles J. Jordan, M.D., orthopedic surgeon and director of the Division of Orthopedic Trauma Surgery with Baptist Health Orthopedic Care, offers insights and tips to help prevent injuries during this festive season, ensuring you can enjoy the holidays without the hassle of aches and pains.
Charles J. Jordan, M.D., orthopedic surgeon and director of the Division of Orthopedic Trauma Surgery with Baptist Health Orthopedic Care
“The holidays are a time for getting together with family, and that often means sports and friendly (sometimes not-so-friendly) competition,” explains Dr. Jordan. “Always make sure to stretch before and after any rigorous physical activity to avoid significant injuries.”
It’s easy to get caught up in the excitement, but overexertion or improper technique can lead to sprains, strains, and other injuries.
“Football, pickle ball, basketball and soccer are all fan favorites but injuries in any of these sports can ruin your holiday season,” says Dr. Jordan.
One of the most effective ways to prevent injuries is by stretching before and after any physical activity. Stretching helps prepare your muscles and joints for movement, reducing the risk of strains, sprains and ligament injuries.
Before starting any sport or physical activity, begin with 5 to 10 minutes of light aerobic exercise, such as jogging or brisk walking to get your blood flowing. Follow that with dynamic stretches — movements like leg swings, arm circles, and torso twists that mimic the actions you’ll perform during the game.
After your activity, make sure to cool down with slower movements and static stretches. Holding each stretch for 20-30 seconds helps muscles relax and recover, reducing the risk of stiffness and injury. In addition to stretching, remember to focus on your form and posture. For example, in football, bending at the knees and keeping your back straight when lifting or moving quickly can help reduce strain on your joints, especially the knees and back.
Safety Tips for Hanging Holiday Decorations
Putting up holiday decorations is a cherished tradition, but it also comes with a risk of injury—especially when working at heights. Whether you’re hanging Christmas lights, placing ornaments on tall trees, or setting up an outdoor display, ladder safety is crucial.
“Another very important – but potentially dangerous activity – is putting up holiday decorations,” Dr. Jordan notes. “Falls from height can cause significant, sometimes even life-changing injuries. If I had my wish, nobody would get up on ladders. But if you need to, always make sure somebody is stabilizing the ladder for you. Also, always be careful and place ladders in positions and on surfaces where they are as balanced as possible.”
Additionally, try to stay within the first two rungs to maintain your balance and prevent the ladder from tipping over. If you don’t have a partner to help, consider using a ladder with a stabilizer bar for added safety.
When setting up a ladder, also follow the 4-to-1 rule: for every four feet of height, place the base of the ladder one foot away from the wall. This angle ensures the ladder remains secure and reduces the chance of a fall.
More Safety Tips for Holiday Activities
In addition to stretching and ladder safety, here are a few more tips to keep in mind as you enjoy your holiday activities:
- Wear Proper Footwear: Whether you’re playing sports or climbing ladders, make sure your shoes have a good grip to prevent slips, especially on wet or uneven surfaces.
- Hydrate: Dehydration is uncommon in cooler weather, but it’s just as important to drink water when you’re active in the winter. Proper hydration helps keep your muscles functioning well and reduces the risk of cramps or fatigue.
- Take Breaks: Avoid overexertion by taking breaks. Whether you’re playing a game or decorating, resting periodically helps prevent injuries caused by overuse.
By following these simple tips, you can reduce your risk of injury and enjoy all the fun activities that make the holiday season special. Whether you’re playing a competitive game of football or hanging decorations with family, taking a few extra precautions can help ensure you stay safe and healthy.
Baptist Health Orthopedic Care offers a range of services and experienced orthopedic specialists. They can help you recover and get back to enjoying your favorite activities.
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