A Recipe for a Pain-Free Holiday

Let’s carve out a plan to keep your body feeling great this Thanksgiving! Here’s a recipe for a pain-free holiday, straight from a physical therapist’s kitchen!

1. Plan Ahead to Spread Out Physical Tasks

• Divide tasks over a few days if possible. For example, prep veggies and make desserts the day before to avoid a full day on your feet.
• Set up a workspace close to your cooking area with all your tools nearby to reduce excessive reaching, twisting and bending.

2. Use Proper Lifting Technique

• When lifting heavy items like a turkey or a large pot, use a hip hinge or squat to protect your back (keeping your core engaged).
• Ask for help if lifting a heavy dish out of the oven or lifting a big pan off the stovetop—especially if it’s hot.

3. Alternate Positions

• Switch between sitting and standing when doing prep work. For example, sit while peeling or chopping veggies to give your feet a break.
• Use a kitchen stool or chair for tasks that can be done seated, especially if you’re prepping for an extended time.

4. Take Care of Your Hands and Wrists

• Use tools that are easy on your hands, like jar openers or ergonomic peelers to avoid strain.
• Switch hands for tasks like stirring to distribute the work.
• Take a break and stretch your wrists and fingers periodically to avoid stiffness.

5. Prevent Upper Back and Shoulder Fatigue

• Avoid hunching over the counter for long periods. Stand close to the counter to minimize leaning forward.

6. Wear Supportive Footwear

• If you’ll be on your feet for a while, wear supportive shoes or stand on an anti-fatigue mat to reduce strain on your legs and back.

7. Stretch and Hydrate

• Stretch your neck, shoulders, back, and legs periodically. Some easy options include:
  • Pec Stretch: Find a doorway and bring your arms up on either side of the doorframe. With staggered feet, gently lean forward keeping your shoulders square, until you feel a stretch in the front of your chest. Hold for 30 seconds.
  • Hamstring stretch: Prop one foot on a stool, keep a slight bend in the knee, and hinge forward at the hips to stretch the back of your leg.
• Stay hydrated to prevent muscle fatigue and cramps, as dehydration can creep up, especially if you’re moving around a lot.

Remember, a little preparation goes a long way! Wishing you a holiday full of good food, great company, and no post-cooking aches.

By Hannah Ford, PT, DPT, KEOMPT