The 3 Injuries We See Spike Every December (And How to Avoid Them)
December is one of our favorite times in Colorado. Hot chocolate, ski days, holiday adventures, and time outside with people we care about.
It’s also one of the months when we see a very predictable spike in certain injuries.
Not because people are doing “something wrong,” but because training loads, recovery, and life stress all collide at once. Here are the three injuries we see most often this time of year, and what you can do to stay healthy through this holiday season.
1. Low Back Flare-Ups
Why it shows up in December:
Travel, long car rides, hours on airplanes, inconsistent training, and sudden spikes in activity (ski days, shoveling snow, carrying gear) all add up. Add reduced sleep and higher stress, and our backs can start talking quickly.
What we see clinically:
Stiffness that turns into pain after sitting
Old injuries resurfacing “out of nowhere”
How to reduce your risk:
Find ways to break up long sitting with short walks or implement some type of mobility routine. Have a plan of 2-3 exercises you can count on to feel better. Secondly, don’t abandon training entirely. Reduce volume, not consistency to create a more manageable workload during the holidays.
2. Achilles & Calf Irritation
Why it shows up in December:
Many athletes shift from running or hiking to skiing, skinning, or boot-packed terrain. That sudden change in footwear, ankle position, and loading pattern hits the calves and Achilles hard, especially if certain strength work has fallen off.
What we see clinically:
Morning stiffness through the back of the ankle
Swelling and tightness that worsens by the end day
Pain that shows up after activity, not during
How to reduce your risk:
Keep calf strength in your program. These almost become non-negotiables where we want to see at least 1 specific calf exercise every training session. Second, consider progressing ski days gradually instead of stacking back-to-back high-volume days. This can be difficult when you have only 1 weekend to get it in.
3. Knee Pain (Especially with Skiing & Snowboarding)
Why it shows up in December:
Skiing and winter travel demand sustained positioning, eccentric quad control, and strong hips. If your training hasn’t prepared you for that specific load, your knees can sometimes take the hit.
What we see clinically:
Pain with stairs, squatting, or sitting after activity
Swelling around the knee joint after sustained positioning
How to reduce your risk:
The biggest thing you can do is attempt to manage “all-or-nothing” weekends. Be considerate towards large spikes in activity volume paired with some type of recovery plan in addition.
Most December injuries during the holidays aren’t caused by one bad workout or one ski day. They’re usually the result of cumulative stress paired with less considerate management and recovery than your body needs this time of year. If you find yourself in one of these situations this holiday season, let us know and we can talk about how we can help.
Happy Holidays,
Tundra Performance & Physical Therapy Team
Helping athletes RESOLVE THEIR PAIN by CLEARLY DEFINING THE PROBLEM and IMPLEMENTING EFFECTIVE SOLUTIONS to get them back doing the activities they love!
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link to schedule a consultation call to discuss how we can help you.
