The end-of-year holiday season is a time for relaxation and enjoyment, but it’s also filled with activities and events that can lead to increased stress levels and disrupt exercise and eating routines. By planning and making a few adjustments, you can stay active and energised throughout. Here are some practical steps to help you feel your best and make the most of your holiday.
Essential Holiday Tips from a Physiotherapist
- We are still open: If you’re dealing with any persistent aches, pains, or injuries, consider scheduling a check-in before the holidays. In the past it has been common for people to experience increased aches and soreness in the lead up to New Year. Seek treatment before you become very sore so you can enjoy the end of year activities.
- Plan Active Days: Incorporate breaks and physical activities into your plans, like walks, swims and cycling. Balancing activity with rest is key to avoiding fatigue and keeping energy levels high.
- Travel Smart: Whether you’re traveling by car, plane, or train, remember to stretch and move every hour or two to prevent soreness. Pack light to avoid strain, and consider wheeled luggage for easier transport.
- Prepare Your Essentials: Bring along a travel first aid kit, strapping tape, voltaren and your favourite exercise essentials, like supportive shoes or resistance bands. Staying prepared helps you make healthy choices easier, even whilst away.
Common Injuries After the Holiday Season – How to Stay Conditioned and Injury-Free
The holidays are a time for family, fun, and a well-deserved break. But if you’re an athlete, taking time off from your usual sports routine can leave your body a little out of practice. Returning to your sport in 2025 might leave you more prone to injuries, as your muscles can weaken, and your joints may stiffen up during the time off. Don’t worry though—by staying active during the holiday season, you can keep your body conditioned and injury-free when you return to the field or court!
Why Do Injuries Happen After Time Off?
After a break, your body’s fitness levels can drop. This can lead to muscle strains, sprains, or joint injuries when you jump back into high-intensity activities like sprinting, jumping, or quick direction changes. Common post-holiday injuries include:
- Strains and sprains (hamstrings, ankles, lower back)
- Knee injuries (ligament sprains or tendinitis)
- Tennis elbow or shoulder injuries (due to sudden movements)
- Achilles tendon injuries (from running or jumping)
But here’s the good news—you can stay conditioned during the holidays to avoid these injuries and come back stronger!
How to Stay Fit During the Holidays and Prevent Injury
Even if you’re not playing your sport, there are plenty of ways to stay fit and avoid deconditioning. Low-impact exercises will help keep your cardiovascular fitness up without stressing your joints:
- Cycling (whether indoor or outdoor)
- Swimming (perfect for staying active while protecting your joints)
- Walking/running (easy on the body, great for heart health)
Sports-Specific Tips
🏏 Cricket
Focus on building rotational power, core stability, and lower body strength to improve your batting, bowling, and fielding. Agility and explosive movements are key for sprinting between wickets and diving for catches.
- Roll Down with Rotation: Builds core strength and rotational power for batting and bowling.
- Plank with Shoulder Taps: Enhances core and shoulder stability for fielding and bowling accuracy.
- Scooter Exercise: Strengthens glutes and hamstrings for sprinting between wickets.
- Single-Leg Bridge: Boosts hip and glute power for explosive movements.
🏀 Basketball
Prioritise leg strength, agility, and core stability to dominate on both offense and defense. Explosiveness for jumps and lateral quickness for direction changes are essential.
- Bridge with Band Spine Articulation: Improves core and hip stability for quick footwork.
- Squats: Builds leg strength for jumps and rebounds.
- Push-Ups: Enhances upper body strength for shooting and defense.
- Side-Lying Leg Raises/Crabwalk with Band: Strengthens hips and thighs for lateral agility.
⚽ Soccer
Emphasise core stability, balance, and leg power for sharp direction changes, sprints, and explosive kicks. Agility and control are vital for maintaining possession and speed.
- Prone Extension: Strengthens lower back for better posture and sprinting power.
- Single-Leg Squat Against Wall: Enhances balance and leg strength for sharp turns.
- Side-Lying Clams: Targets glutes for improved control and agility.
- Bridge with Band: Activates glutes and hamstrings for explosive kicks and sprints.
🎾 Tennis
Focus on rotational power, upper body strength, and agility for quick side movements and powerful swings. Core and back strength are essential for stability during serves and volleys.
- Swan: Strengthens back and shoulders for powerful serves and backhands.
- Book Opening: Improves thoracic mobility for faster, controlled swings.
- Plank with Leg Lifts: Boosts core stability for lateral movements.
- Single-Leg Bridge: Enhances hip strength and power for quick directional changes.
🏐 Netball
Key areas are core stability, leg endurance, and agility for shooting, defending, and quick pivots. Explosiveness and control help with rebounding and interceptions.
- Dart: Improves core stability and shooting control.
- Prone Extension: Builds back strength for rebounding and intercepting.
- Side-Lying Leg Circles: Strengthens hips and thighs for quick pivots.
- Wall Squats with Calf Raises/Single -Leg Squat Against Wall: Enhances leg endurance for jumping and defending.