Don’t Let Joint Pain Derail Your Holiday Plans: A Prep Guide

The holidays are full of gatherings and activities, but if you’re dealing with joint pain, all that excitement can quickly turn into discomfort. Whether you’re cooking for a crowd, flying cross-country, or spending hours on your feet, it’s important to plan ahead so pain doesn’t ruin your plans. 

Pavel Muradov, MD, at Integrity Orthopedics, located in Katy, Texas, is here to help you prepare your joints (and your body) for a more comfortable, enjoyable holiday season. Here’s what you can do to stop joint pain in its tracks. 

Stay consistent with movement 

When your schedule gets busy, it’s easy to skip your usual exercise routine, but that’s when your joints need movement the most. Gentle, consistent activity helps keep your joints lubricated and your muscles strong enough to support them. Try to: 

• Stretch daily to maintain flexibility 
• Take short walks between plans 
• Do low-impact exercises like swimming, yoga, or cycling 

Even 10-15 minutes a day can make a noticeable difference in stiffness and mobility. Staying active prevents that “locked-up” feeling that can happen when you sit or stand too long. 

Prioritize rest and recovery 

Between decorating, hosting, and traveling, it’s easy to overdo it. But pushing through joint pain can worsen inflammation. The trick is balance: plan time to rest and recover, just like you plan your holiday events. Here’s how to project your joints while still enjoying the festivities: 

• Use supportive shoes if you’re on your feet for long periods
• Take breaks often
• Apply heat or ice therapy 

Listen to your body. If pain or swelling kicks in, that’s your cue to slow down. 

Eat (and drink) for joint health 

Holiday treats are part of the fun, but a diet high in sugar, alcohol, and processed foods can trigger inflammation that worsens joint pain. The good news? You can still enjoy your favorite foods while making smart swaps that support your joints. Focus on: 

Anti-inflammatory foods

We recommend foods like salmon, leafy greens, berries, and nuts. 

Hydration

Water helps keep joints lubricated and flushes out toxins. 

Limited alcohol and sugar 

Alcohol and sugary drinks can increase inflammation. 

Plan ahead for comfort 

If you know certain activities or travel plans might aggravate your pain, prepare in advance. Minor adjustments can make a big difference in how your joints feel throughout the season. You might: 

• Pack braces or supports 
• Schedule a check-in with our team 
• Bring over-the-counter pain relief 

If your pain is chronic or worsening, consider treatments like joint injections, physical therapy, or regenerative therapies before the holiday rush. Addressing the issue early helps ensure you can move comfortably through the festivities. 

In the end, the holidays should be about connection, laughter, and making memories, not struggling through discomfort. By planning ahead and listening to your body, you can keep your joints strong, mobile, and ready for whatever the season brings. 

If you’re struggling with joint pain that’s interfering with your daily life, don’t hesitate to call us at 832-219-1186 or use our scheduling tool to request an appointment with Dr. Muradov today!