Enjoying a Pain-Free Holiday Season: Joint Protection Strategies for Arthritis
October 2023
The holiday period is a time of joy, celebration, and spending quality moments with loved ones.
If you live with arthritis, this festive time can also bring challenges with increased activity, which may worsen joint pain and
cause discomfort.
This time of the year should be enjoyed and stress-free, so here are some joint protection strategies for enjoying a pain-free
Christmas and New Year's.
#1. Plan Ahead
Christmas and New Year's can be extremely busy, so plan your activities wisely. Prioritise what's most important to you and avoid
overcommitting. If possible, spread your activities throughout your holiday period to prevent overexertion. Use pacing techniques to
help you do this.
For more information, read our article on The
Power of Pacing for Better Arthritis Management.
#2. Use Assistive Devices
Assistive devices can minimise the strain on joints with arthritis, as well as reducing pain and discomfort. It can make walking
easier, as well as performing daily tasks.
If you use mobility aids like canes, walkers, or braces, make sure they are in good condition and use them as needed. These devices can
provide stability and reduce stress on your joints.
For more information, read our article on Benefits
of Assistive Devices for Arthritis.
#3. Choose Joint-Friendly Exercises
Staying active is essential, but choose joint-friendly exercises like swimming, pilates, tai chi or gentle yoga. These activities
can help maintain joint flexibility and strengthen the surrounding muscles.
For more information, read our article on Exercising
with Arthritis.
#4. Stay Hydrated
Water is important to maintain cartilage in your bones and reduce joint inflammation. Water also helps create synovial fluid, a thin
layer of fluid that cushions and delivers nutrition to your joints. Synovial fluid reduces friction when you move your joints. Less
synovial fluid can result in increased friction which can cause joint pain, inflammation and stiffness.
For more information, read our article on Hydration
Tips to Live Well with Arthritis.
#5. Healthy Eating
Enjoy the festive meals but remember to maintain a balanced diet. Omega-3 fatty acids, found in foods like salmon, oily fish, walnuts, and
flaxseeds, can help reduce inflammation. Swap sugary and processed foods for fresh fruits and vegetables. Eating a balanced, healthy
diet is vital for good health.
For more information, read our article on Benefits
of Healthy Eating for Arthritis Management.
#6. Delegate Tasks
Don't be afraid to ask for help or delegate tasks. Whether it's asking for help to prepare meals for everyone, or setting up Christmas
decorations, sharing the workload can help reduce physical stress on your joints.
For more information, read our article on Joint
Friendly Tips for Christmas Decorating.
#7. Rest and Pace Yourself
Allow yourself time to rest between activities. Pacing is essential to prevent overexertion, and make sure to listen to your body and take
breaks when needed.
For more information, read our article on The
Power of Pacing for Better Arthritis Management.
#8. Joint Protection Techniques
Learn and practice joint protection techniques. These include using larger, stronger joints instead of smaller ones, such as carrying bags
with your forearms instead of gripping tightly with your fingers.
For more information, read our article on Protecting
Your Joints.
#9. Manage Stress
The holiday period can be stressful, which may worsen your arthritis symptoms. Try some relaxation techniques such as deep breathing,
meditation, or mindfulness to manage stress and improve your overall wellbeing.
For more information, read our article The
Power of Mindfulness: Easing Arthritis Pain and Improving Well Being.
#10. Medication Management
If you're on medications for arthritis, make sure to stick to your prescribed regime. Consult with your doctor or specialist if you need
adjustments to your medication during the holidays.
For more information, read our article on Arthritis
Drugs.
#11. Reach Out for Support
Seek support from friends and family if you are going through a hard time. Let them know how they can help you during the holiday season,
whether it is with house-hold jobs, transportation, or simply being there for you.
For more information, read our article on Support
for Mental Wellbeing.
#12. Enjoy Low-Impact Activities
Embrace the holiday traditions and activities that are easier on your joints. These can include activities such as sitting down while
decorating the tree, or choosing a scenic drive to enjoy festive lights.
For more information, read our article on Summer
Exercise Tips.
Remember that arthritis doesn't have to steal your holiday joy. By implementing these joint protection strategies, you can enjoy the
festive moments with less pain and more comfort.
Enjoy the company of your loved ones, engage in activities you enjoy, and celebrate the holiday season to the fullest.
How Arthritis Queensland can help
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