Read this if injuries aren’t on your holiday wish list

The holiday season is a popular time to play football or pickleball with friends and family, get a head start on your fitness-related New Year’s resolution, put up Christmas lights and run around with grandkids. This also makes the holidays a popular time for orthopedic injuries.

Dr. Zachary Domont, an orthopedic surgeon specializing in sports medicine at Advocate Health Care, says acute tendon tears, fractures and overuse injuries are just a few of the many common injuries this time of year.

Dr. Domont explains what you can do to prevent injuries while still enjoying festive activities:

• Make time to stretch. Before engaging in activity, stretch your calves, hamstrings and quads for about 5 minutes. Heel cord stretches, calf raises and leg extensions are great options.
• Get the blood flowing. It’s tempting to dive right into the fun, but it’s important to activate blood flow to your muscles first. Spend five minutes doing calisthenics prior to your activity. This includes mountain climbers, inch worms and arm swings.
• Take it easy. Make sure to build up the intensity of your workouts over time. Your body is more likely to experience injury if you do not have the proper athletic skill.
• Look at your surroundings. Always consider whether your environment has any potential tripping hazards that could lead to injury. Remove the hazard or consider a different spot before engaging in physical activity.
• Wear proper shoes. It’s easy to forget in the moment, but make sure to take the time to switch into well-fitted, supportive gym shoes before being physically active.
• Consider a rest day. If you are experiencing pain, it’s best to skip participating in physical activity. Most orthopedic injuries require proper rest, and sometimes even medical attention, to heal properly.

If you do experience an injury, your orthopedic provider will not only treat your condition but also recommend strengthening exercises so you can return to your active lifestyle.

Do you have knee pain? Take a free online quiz to learn more.