Preparing Your Body for the Holidays
Avoid the “Seasonal Aches” Before They Start
The holidays usually mean two things for the body: more sitting / travel and sudden bursts of activity. One weekend you’re resting, the next you’re lifting decorations, walking long hours during events, or gearing up for winter sports. That quick shift is one of the biggest reasons people feel new aches flare up around this time of year, especially in the hips, knees, and low back.
Why the Body Gets Stiff During the Holidays
Even if you stay active most of the year, changes in schedule, colder weather, and less day-to-day movement can lead to:
- Tight hips and calves from more sitting
- Reduced circulation → slower warm-up / stiffer joints
- Core/glute “underuse,” making the knees and back work harder
- More load going to joints instead of muscles
The solution isn’t “more workouts,” it’s small, consistent prep so your body stays mobile and ready for higher-demand activities.
How to Start Preparing Your Body Now
You don’t need a full training plan; just a few intentional habits. This kind of prep reduces soreness, improves control, and lowers the risk of flare-ups once you become more active again.
Warm up before cold-weather activity
(5 minutes goes a long way)
Add hip + ankle mobility
to improve alignment and balance
Strengthen your feet and glutes
to protect your knees and back
Stay hydrated
(tissues stiffen faster when dehydrated in colder temps)
Pace your return to seasonal sports
instead of jumping in day one
What This Looks Like in Practice
A simple 5–8 minute routine can keep your body “online” even during slower holiday weeks:
Light marching or brisk hallway walk
1 minute
Ankle circles + calf stretch
1-2 minutes
Hip openers or figure-4 stretch
1-2 minutes
Glute bridges / Controlled mini squats
1-2 minutes
Deep breathing to reset posture
30-60 seconds
Planning to Ski This Winter?
If you’re returning to skiing, especially after a hip or knee replacement, preparation becomes even more important. Skiing challenges your balance, joint stability, and leg strength far more than daily activity, so giving your body a head start can make all the difference.
Stay tuned… we may have something in the works to help you get slope-ready! 🎿
Get In Touch
(208) 205-9559