By Physiotherapist Lauren Jackson

Christmas is the most wonderful time of the year - for most. However, it comes with its difficulties when trying to manage joint pain. The colder months, never-ending social events, and family fun can oftentimes lead to neglect of our physical health. This in turn can lead to increased joint pain and stiffness, which makes it hard to enjoy the big family get-togethers (especially if you’re hoping to join in with festive games, which nowadays can be quite active)!

Taking the Christmas period “off” your usual joint-pain management plan may seem like no big deal, but it can have lasting consequences such as a return of increased pain and stiffness and a loss of routine, which can make getting back into the swing of things much harder when January comes back around. You don’t want all your hard work to be undone!

Along with my daily habits, here are some Christmas-specific tips to help your joint pain, so you can focus on having fun and enjoy the festivities in all their glory!

Tip #1 - Keep Moving!

As a physiotherapist, I acknowledge that the number one barrier that stands between patients and their compliance with exercise is TIME. Christmas can increase time constraints even further due to family get-togethers, work social events, and holiday fun. Therefore, it is important to modify exercise programmes respectively to ensure that they remain manageable for your lifestyle. Take the time to book an appointment with your physiotherapist or health provider to discuss how you can adapt your exercise programme to fit into your busier routine by reducing reps & sets or changing exercises so that they are easier to complete. Remember, doing SOMETHING is better than NOTHING, even if it is only five minutes of dedicated exercise to keep your joints moving.

Tip #2 - Keep Warm!

This goes hand in hand with Tip #1. The colder temperatures during the winter cause vasoconstriction of our blood vessels, which slows the delivery of blood & nutrients to our joints, leading to higher levels of inflammation and slower healing. As a result, joints often feel stiffer and more painful. To prevent the cold taking hold, make sure you keep yourself warm in bed with thicker duvets, hot water bottles, and electric blankets. During the day, complete your physio exercises & find the time to complete a type of cardiovascular exercise such as walking or cycling to increase your heart rate and dilate your blood vessels. Trust me, you’ll feel better for it!

Tip #3 - Nourish Your Joints from the Inside Out!

Continue to nourish your joints inwardly by taking a joint pain supplement such as Flexee, which is packed with incredible ingredients such as the ground-breaking Ovomet, which contains over 400 proteins, collagen, elastin and hyaluronic acid. By ensuring these essential supplements are topped up in our blood supply, we are giving our joints the best possible chance at rejuvenation & restoration over the Christmas period.

Tip #4 - Make Time for Rest Days

From work Christmas parties to big family get-togethers, the festive period can be a super busy time. In amongst all this festive fun, ensure to make time for rest & recovery. Sleep is vital for joint health as this is when cells regenerate. Certain activities may require longer bouts of activity and/or weight-bearing, which can take a toll on your joints. I would recommend creating a “recovery routine.” This may include low-impact exercise such as yoga/stretching or swimming, resting with a warm compress on a swollen joint, taking pain relief, and a day of more sleep & less moving! Achieving some balance throughout the holidays can be tricky, but it is vital for joint health! Discuss how to create your perfect recovery day with your physio/health professional.

Tip #5 - Be Open & Honest with Your Loved Ones

“Putting on a brave face” is a phrase too often used by my patients. Smiling through the pain will only cause future problems. Instead, be transparent with your loved ones about your pain so that they understand how it affects you and what they can do to help & be mindful. For example, it is important to inform them that you may need frequent rest breaks during a wintery walk & may need to leave a social event early, especially if it requires you to be physically active for long bouts of time. The more informed they are, the better!

Christmas is a very special time of year but can be nerve-wracking if suffering with chronic joint pain. The most important thing to consider is doing what you can to reduce the mental load of chronic pain - because quality of life comes above all else! I hope these tips can put your mind at ease and help you focus on having fun!

Remember to consult a health professional before starting or changing an exercise routine.

 This blog is written by Lauren Jackson BSc (Hons) Physiotherapist HPC Registered. 

Lauren graduated from the University of East Anglia with a first class honours degree in Physiotherapy in 2020. After completing professional placements in a variety of specialities, she completed her last year of study working in the USA in a busy outpatient clinic, using innovative and advanced methods to treat a multitude of clients including athletes and post-operative patients.

Lauren incorporates manual therapy, therapeutic massage, rehabilitative exercise, gait re-education & valuable advice and support to address all kinds of conditions, to treat & prevent further musculoskeletal issues from arising.

Lauren is also a qualified gym & Pilates instructor and has qualifications in sports massage and sports taping which she utilises to aid her patients’ recovery. She has an avid passion for fitness & exercise so understands the importance of returning to full health as quickly as possible. Lauren is proficient in person-centred practice to ensure that her Physiotherapy treatment is tailored to her patients' goals and lifestyle.

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.