Stay Pain-Free in December & Prepare for Your New Year Goals
How to Stay Pain-Free in December and Prepare for Your New Year Goals
December is a month filled with schedule changes, colder weather, increased stress, and irregular training patterns. These factors combine to create a noticeable rise in injuries among active adults. If you want to start January with momentum instead of setbacks, understanding what causes December injuries and knowing how to prevent them is essential.
Your body does not fail randomly. It reacts to the way you load it, the consistency of your movement, and the quality of your recovery. The more variable your routine becomes in December, the more important it is to support your baseline with smart movement, mobility, and strength.
Here are the most common December injuries and what you can do right now to stay injury-free.
1. Low Back Strains
Cold weather tightens muscles, travel increases sitting time, and irregular workouts decrease core stability. When you go back to lifting or running without preparation, the low back takes the hit. Mobility for your hips and thoracic spine, plus basic core activation, reduces this risk significantly.
2. Shoulder Irritation
Carrying holiday bags, wrapping gifts, sleeping in different beds, and taking breaks from strength training often irritate the shoulder. Light rowing movements, controlled overhead mobility work, and restoring scapular stability can prevent these issues.
3. Knee Discomfort
Your knees rely heavily on hip stability and ankle mobility. When both decrease due to inactivity or colder weather, the knee becomes the middleman that absorbs extra stress. Gradual strength work and mobility for the ankles and hips help restore joint support.
4. Calf and Achilles Tightness
Walking less, training less, and being on different surfaces can create tension through the calf complex. If you increase running or jumping volume too fast in January, this tightness becomes a risk factor. Gentle calf stretches and progressive loading help maintain tissue readiness.
5. Hamstring Strains
One of the most common issues we see in early winter is hamstring tightness and strain, especially when someone returns to sprinting or lifting without preparation. You can prevent this by incorporating hinge patterns and active mobility for the posterior chain.
Why December Is the Perfect Month for Injury Prevention
December is a transition period. Activity levels drop while tension and stiffness rise. This mismatch is exactly why the first two weeks of January see an increase in injuries. Taking small, consistent steps this month protects your tissues and improves your movement quality.
How to Stay Ahead of the Problem
A simple plan can help you move well through December:
- Maintain a light mobility routine for your spine, hips, and ankles
- Activate your core and glutes at least three times a week
- Keep your strength work consistent, even if the volume is lower
- Use a warm-up that includes breathing, mobility, and gentle load
- Add walking to break up long periods of sitting
When a Movement Screen Is Worth It
A movement assessment is one of the best ways to identify your specific risks. It reveals the areas that need attention and gives you a simple plan to correct them before your training volume increases.
Prepare Your Body Now
If you want to build momentum that lasts into January and beyond, our team can help you restore mobility, strengthen key muscles, and improve how your body handles load.
Grab Your Free Consult & Movement Assessment Here
About Rehab 2 Perform
Rehab 2 Perform is a cutting-edge health and wellness company changing expectations of the healthcare experience. With 14 locations across the DC, Maryland, and Virginia region, R2P delivers a gym-based, movement-driven approach to rehabilitation and performance. The company’s team of physical therapists is dedicated to helping individuals of all ages and abilities move, feel, and perform better for life. Schedule Now