Holiday Survival Tips From Your Physical Therapist

As you know the holiday season during a pandemic is definitely not the time to get injured and warrant a trip to urgent care or the doctor’s office. Crowded waiting rooms are a petri dish! We’re going to help you avoid them and injury with a few tips to help make your holiday season easy, fun and safe.

Try to limit your intake of holiday goodies

The knee joint is sensitive to load. Research has found that with every pound of weight lost removes an average of 4 pounds of force off your knees. More load or force equals more strain on the knee and often pain, particularly in the patellofemoral joint. Make sure to drink plenty of water before and at your holiday gathering to fill you up and reduce the temptation of all those goodies.

Minimize climbing ladders and stairs

Stairs and ladders are often a culprit for knee pain. Try to limit your trips up and down the ladder when handing holiday decorations. The average rise on stairs is 6-8 inches high and on a ladder 10-14 inches high. If stairs cause you discomfort then ladders might increase your pain even more. Also, if you have to use a ladder, make sure it’s in a secure position and that it’s properly anchored to prevent any falls.  

Watch out for wet or icy ground

With the change in weather we also need be aware of wet and icy ground. Falls can lead to sprains or strains, bumps, bruises, and even fractures. When walking make sure to take small, conscious, and cautious steps. Make sure to wear proper footwear with good tread and slip resistant soles, use handrails when you can, and use an assistive device if needed. Also take extra care when going in and out of your home and your car; wet leaves, black ice, and moss on the ground can make it all extra slippery. 

Most importantly, we hope that this holiday season brings you joy, health, happiness, and prosperity in the coming New Year. Best wishes from The Knee Joint family to you and yours!