Our top tips to avoid festive injuries and have an epic christmas!



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‘Busy’: is the way that many UK families describe the Christmas holidays! From navigating between school pantomimes and christmas decorating, then Christmas shopping and get-togethers, all often whilst still juggling work and everything in between.

With regular routines often going out the window, the holidays are a busy time for our physios too with their clients experiencing the resurgence of old aches and pain as a result of rushing around and forgetting some of the basics to maintain their health.

Here at Elite Performance Therapy we have put together our top tips to help you have a healthy and pain-free Christmas.

1. Lift With Care

There’s a lot of lifting happening during the holidays – suitcases, presents and chairs, large Christmas grocery shops – and with kids off school, we may lift or carry them more frequently while also picking up after their daily activities. 

With back pain being the second leading cause of disease burden in Europe, and one in six having back problems, each lift counts. Remember to:

  • Stand close to the object you’re lifting – the force exerted on your lower back is multiplied the further you stand away from the object.
  • Avoid awkward postures – make sure you prepare your environment so you can avoid awkward postures whilst lifting / wrapping presents / making mince pies!
  • Have a good grip – even if the object you’re lifting isn’t too heavy, if you don’t have a good grip, get help with the lift or use gloves to improve your grip.
  • Lower gently – it’s just as easy to hurt your back lowering an object down as it is picking it up. Lower gently and keep the object close to your body

2. Stay Hydrated

Adequate hydration fulfils critical functions that keeps our body going, from helping to regulate our body temperature to keeping our joints lubricated, improving our sleep, mood, ability to fight infections and heal wounds, and even affecting our concentration, alertness, short-term memory. 

Even mild dehydration impairs the way our bodies function – and so may make us more prone to pain or injury. If you’re staying physically active, a loss of as little as 1-2% of our body weight in water can cause a significant decline in our physical performance while limiting our strength and power. Remember to:

  • Always carry a water bottle for yourself and the kids – keep a spare in your car, on the bedside table and in your bag 
  • Sip water throughout the day – don’t way until you feel extremely thirsty to rehydrate
  • Add a glass of water before any meal or snack as a prompt to drink more
  • Download a water reminder app – sometimes we just need someone to remind us to have that next glass of water. This is where free smartphone apps can help by periodically sending you reminder notifications until it becomes a habit

3. Fitness: Use It, Don’t Lose It 

The Christmas holidays are rightly a good time to relax and unwind – and for some this means taking a break from their regular exercise routine. While rest is very important, remember that prolonged periods of inactivity do mean that you can start to ‘lose’ your fitness.

One week without exercise can see you physically feeling a difference in your cardio fitness, with significant changes after two weeks. This might feel like being more puffed going up stairs. Two to three weeks can see your strength and power take a significant hit, given that muscle mass decreases when it has no stimulus.

You can help avoid or reduce the downfall by incorporating as much natural exercise into your day as is feasible. Say yes to those walks with family and friends, take the stairs, play hide and seek – you name it! After the break, ease gently back into your regular workouts instead of going into them at full force – you may need time to get back to your pre-holiday fitness and strength level – and that’s okay.

And If Aches and Pains Do Start…

Then please do call us and book in early so you can enjoy your Christmas holidays. Our clinics in Riviera and Fuengirola are open over Christmas and we are here to help! We will start with a comprehensive assessment to understand what is causing your pain and why, then working to relieve your symptoms, treat the problem, and help prevent it from coming back in the future.

Book or call us here and have a wonderful Christmas and Happy 2024 from us all at Elite Performance Therapy 🙂

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