5 Life-Changing Tips to Stay Pain-Free This Holiday Season
If you’re anything like the folks I work with every day, you love being active and involved during the holidays. You want to make memories with your family, enjoy festive events, and check everything off your holiday to-do list without feeling like you need a week to recover. The good news is, with a little preparation, you can stay pain-free this holiday season—and get ahead of those aches, especially the ones that hit your feet and ankles the hardest.
Here are my best holiday health tips for women over 50, to keep you moving easy and pain-free all season long.
Your Feet and Ankles: The Foundation of It All
Did you know your feet and ankles do most of the heavy lifting when it comes to daily activities? Now add in holiday extras like walking more, standing while cooking or chatting, bending over to wrap presents, or climbing ladders to hang decorations, and it’s easy to see why they might complain by the end of the day.
When your feet or ankles hurt, it’s not just about discomfort. It can throw off how your whole body moves, leading to sore knees, hips, and even back pain. Let’s prevent that from happening, so you can stay focused on enjoying the season.
1. Choose Shoes That Love You Back
I know those cute heels or festive flats might seem like a good idea for the holiday party, but trust me, your feet will thank you for picking something more supportive. Look for:
Good arch support to keep your feet aligned. Deep dive into the anatomy of your foot by watching this video.
Plenty of cushion to absorb impact when you’re on your feet all day.
If you absolutely must wear those fancy shoes, try swapping them out for more comfortable ones as soon as you can.
2. Take Breaks (and Don’t Feel Bad About It!)
Whether you’re standing in the kitchen prepping a big meal or weaving through crowded stores while shopping, give yourself permission to sit down and rest. Taking breaks isn’t a sign of weakness—it’s smart! A quick 10-minute break to elevate your feet can reduce swelling and give them a chance to recover.
3. Stretch Those Muscles
A few simple stretches can make a big difference, especially if you’re walking or standing a lot:
Calf Stretch: Stand with one foot behind you, heel on the ground, and lean forward slightly. Hold for 20-30 seconds and switch sides.
Toe Stretch: Sit comfortably, and use your hands to gently pull your toes back toward your ankle.
Ankle Rolls: Sitting or standing, slowly rotate your ankles in both directions to keep them flexible.
These don’t take long, and they’re great for preventing stiffness.
4. Be Mindful of How You’re Moving
Ever notice how decorating or wrapping gifts tends to put you in awkward positions? Spending too much time bent over or reaching too far can strain your back and legs. Instead, try:
Wrapping gifts on a table, so you’re not crouching on the floor.
Using a sturdy step stool or ladder to avoid overreaching when hanging decorations.
Alternating tasks so you’re not stuck in the same position for too long.
5. Listen to Your Body
This one’s so important. If you start to feel pain or discomfort, don’t ignore it. Pain is your body’s way of saying, “Hey, something’s not right!” Rest, ice, and elevate your feet if they’re feeling overworked. And if something doesn’t feel better after a few days, it’s worth checking in with a professional (like me!).
A Little Prevention Goes a Long Way
The holidays are about connection, joy, and making memories with the people you care about. The last thing you want is to feel held back by pain or injury. By giving a little extra love to your feet and ankles now, you’re setting yourself up for a season full of activities without the worry. Still not sure? See how this 82 year old is feeling the best she has felt in years! (Are you next?)
You’ve got so much to give during the holidays—don’t forget to take care of yourself, too. Here’s to staying active, pain-free, and enjoying every single moment this season brings.
Stay Active and Pain-Free This Holiday Season: 5 Essential Tips to Avoid Aches and Injuries
5 Life-Changing Tips to Stay Pain-Free This Holiday Season
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