By Siyabulela Ngwane — Physiotherapist, Johannesburg
Common Festive Season Injuries
During the festive season, we often see an increase in ankle sprains, knee injuries, and fractures mostly from falls, motor vehicle accidents (MVAs), and from recreational activities such as hiking, friendly sports games, and even indoor exercise routines.
Why These Injuries Are More Common in Summer
Many people lead a sedentary lifestyle throughout the year, with limited time for physical activity. When the holidays arrive, there’s suddenly more time and enthusiasm for outdoor adventures but the body isn’t always ready for that sudden increase in activity.
The key is to ease into movement: don’t go from complete rest to intense exercise overnight. Take small steps, build up gradually, and always stretch and warm up before engaging in any physical activity.
Preventing Stiffness/ Pain on Long Trips
When traveling or spending long hours in the car, take frequent breaks : ideally every two hours to stretch or walk for a few minutes. Also, check your car ergonomics: make sure your seat and driving position are supportive, comfortable, and safe.
Staying Active Without a Gym
You don’t need a gym to stay active! Take regular walks, try yoga or stretching routines at home, and include bodyweight exercises like squats, lunges, or push-ups. You can even make it fun with dance-based workouts such as Zumba or aerobic sessions.
Daily Stretches and Exercises
Include simple daily stretches that focus on the neck, back, and legs, and balance them with a fewcore-strengthening exercises.
Advice for Healthcare and Shift Workers
If you’re on your feet for long hours, practice good body mechanics: bend your knees when lifting, maintain good posture, and adjust your workspace ergonomically. Try to change positions frequently and find creative ways to fit movement into your day. Even small stretches between tasks make a big difference.
Red Flags That Need Professional Attention
Seek professional help if you experience:
Night pain that disrupts sleep
Severe swelling or inability to bear weight/ inability to put weight through a joint
Restricted joint movement
Pain that doesn’t subside or is sharp, shooting, and persistent despite rest or medication
Immediate Action for Minor Injuries
For minor sprains or strains, follow the PEACE or RICE protocol:
- Protect
- Elevate
- Avoid anti-inflammatories initially
- Compress
Educate
Then follow with Load, Optimism, Vascularisation, and Exercise as recovery progresses.These principles help reduce swelling and promote healing before you see a physiotherapist.
Keeping Kids Safe and Active
Encourage kids to play and stay active it’s vital for their development. Just ensure moderation and supervision to keep activities safe. Let kids be kids, but provide a secure environment for them to explore and have fun.
Top Physio-Approved Habit
Stay active and hydrate! Consistency is key: aim for at least 150 minutes of moderate exercise per week throughout the year. Regular movement helps prevent stiffness and injury, keeping you strong and pain-free.
Movement for a Positive Mindset
Physical activity releases endorphins, which boost mood and reduce stress. Regular movement doesn’t just benefit your body: it also supports mental well-being, helping you stay positive, focused, and energized during the busy festive season.
Motivation as a physiotherapist
“I’m passionate about helping people move better, stay active, and maintain their independence. Guiding someone to improve their strength, flexibility, and overall well-being and seeing the positive impact on their daily life is what drives me.
Message for readers: