For most of us, the holidays are as hectic and stressful as they are joyous, and the stress extends to physical strain. Each day during the holidays, there are over 150 decorating-related injuries, according to the US Consumer Product Safety Commission, and some involve the shoulders.
The physical demands of the holiday season can be particularly tough on your shoulders. Between hauling decorations out of storage and reaching overhead to hang lights or ornaments, it’s easy to strain your shoulders.
At the orthopedic practice of Matthew Pifer, MD, we help people recover from and prevent shoulder injuries year-round.
As a board-certified orthopedic shoulder and sports medicine surgeon, Dr. Pifer specializes in diagnosing and treating joint issues caused by overuse, strain, or improper movement, no matter the season.
This holiday, try our tips to stay active without missing out on the season’s festivities.
Your shoulders are among the most mobile joints in your body, but that flexibility comes with a trade-off. The shoulders are less stable than other joints and more vulnerable to issues.
The rotator cuff, a group of muscles and tendons, helps stabilize and move your shoulder joint. When you lift or reach repetitively (especially overhead), those tissues can become irritated or inflamed.
Common causes of shoulder strain around the holidays include:
Even a minor strain can lead to chronic inflammation if not properly managed, so it’s important to recognize early warning signs like stiffness, tenderness, or reduced range of motion.
A few simple adjustments can help protect your shoulders and prevent injury during the busy holiday season:
Take a few minutes to stretch your shoulders, neck, and upper back. Gentle arm circles, shoulder rolls, and light resistance band exercises activate the rotator cuff muscles.
When picking up heavy boxes or decorations, bend your knees and keep the load close to your body. Avoid twisting your torso or extending your arms too far away from your center of gravity.
If you need to reach high places, don’t stretch your arm overhead or stand on your tiptoes. Use a stable stool or ladder so your shoulders remain below shoulder height whenever possible.
Pace yourself when decorating, wrapping gifts, or cleaning. Give your shoulders time to rest between repetitive motions.
Discomfort that lasts more than a day or two may be a sign of tendon irritation or inflammation. Early treatment can prevent small strains from turning into more serious injuries.
If shoulder pain interferes with daily activity or sleep, or if you notice weakness when lifting your arm, it’s time to consult a specialist.
Dr. Pifer can evaluate your shoulder with advanced imaging and determine whether conservative treatments like physical therapy, anti-inflammatory therapy, or regenerative options such as platelet-rich plasma (PRP) may help.
Early intervention can restore function and prevent long-term damage, so your joints stay healthy well beyond the holiday season.
You don’t have to sacrifice comfort or mobility to get everything done this holiday. With smart movement habits and the right care, you can protect your shoulders from unnecessary strain.
If shoulder pain or stiffness is slowing you down, contact us to schedule an appointment with Dr. Matthew Pifer to get the expert care you need to keep your joints strong, stable, and ready for the year ahead.
