Enjoy the Holidays—Without Letting Pain Take the Lead

December 17, 2025

The holiday season is meant to be joyful. It’s a time for gathering with family and friends, celebrating traditions, sharing meals, and making memories. At New Life Physical Therapy, we believe health and enjoyment are not opposites—you don’t have to choose one or the other.

That said, the holidays do come with predictable changes to our routines, and those changes can influence how our bodies feel—especially if you’re currently working through pain or an injury. Awareness, not restriction, is the key.

How Holiday Habits Can Affect Your Body

During the holidays, many of us:

Stay up later than usual with family events or parties
Get less consistent sleep
Eat more processed foods and sweets
Drink less water
Consume more alcohol than normal

Individually, none of these are “bad.” But together, they can add up—especially when it comes to pain and inflammation.

For example, research shows that even one night of reduced sleep can lead to consuming 400+ extra calories the next day, simply because hunger hormones are affected. Less sleep also means:

Reduced pain tolerance
Slower tissue recovery
Lower energy for movement

Add dehydration, alcohol, and less nutrient-dense foods, and it’s no surprise that aches, stiffness, and flare-ups can creep in.

If You’re Healing, Awareness Is Power

If you’re currently rehabbing an injury or managing chronic pain, this doesn’t mean you can’t enjoy the holidays. It does mean understanding how certain choices may impact how you feel—and deciding what tradeoffs you’re willing to make.

Enjoy the cookie. Stay up late one night. Have the glass of wine. Just do so with awareness, not autopilot.

When you know how your body responds, you’re empowered to counterbalance.

Counterbalance for Success

Small, intentional choices go a long way. Focusing on a few key habits can help offset holiday disruptions and keep your pain from stealing the season.

Prioritize sleep whenever possible.
Even aiming for consistency helps your body recover and regulate hunger and inflammation.

Stay hydrated.
Proper hydration alone can improve energy levels, joint health, and tissue recovery—and often leads to better food choices naturally.

Keep moving.
Movement doesn’t have to be intense to be effective. More energy from better sleep and hydration often makes an afternoon walk feel doable—and enjoyable.

Set Holiday “Minimums”

Instead of aiming for perfection, set minimums—simple, non-negotiable habits that help you show up for yourself each day.

Ask yourself:

What are the minimum things I will commit to over the next 1–2 weeks to support my health?

Examples:

Drink 100 oz of water daily
Commit to 8 hours of sleep when possible
Take a 20-minute walk each day
Do 15 air squats, 5x/day
Complete your home exercise program
Attend your scheduled physical therapy appointments

These small actions protect the progress you’ve worked so hard to make—and help ensure you don’t take steps backward during a busy season.

Enjoy & Be Merry—With Intention

Our goal for you this holiday season is simple: Enjoy it fully—without letting pain run the show.

Celebrate. Gather. Rest. Indulge mindfully.
Just remember that awareness creates choice—and choice creates control.

If pain is creeping back in or limiting your enjoyment, we’re here to help you navigate it so you can stay active, comfortable, and confident all season long.

From all of us at New Life Physical Therapy—enjoy, be merry, and take great care of yourself