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Holiday & Injury Prevention

Wow, it’s almost the end of another year! Where did the time go? 

Many of us take time out over the Christmas and New Year break which can involve new activities or activities you haven’t partaken in for a while.

Holiday injuries are common as a result, during the holiday season when we tend to get relax more than usual or get more active than usual – both triggers for some of the common injuries below. Our experienced Hoppers Physio practitioners have gathered some tips to help you avoid injury.

Time off work means getting out of the work shoes and slipping your feet into some thongs right? What about getting rid of the shoes altogether and going for a barefoot run along the beach? While it feels great to re-discover some minimalist shoe combinations, this can often cause issues due to the sudden change in foot biomechanics. Common foot injuries can include plantar fasciitis, Achilles tendinitis or even ankle sprains!

Tips: Get some sandals or thongs with a bit of support around arches and ankle if you’re looking for the minimalist shoe option this summer.  If you’re going for a barefoot beach run, try to make it short and sharp – don’t try to run your usual distance. Beach sprints or intervals may work well to keep the distance down and still give you a good workout!

The summer months are great for Swimming, surfing, tennis, beach volleyball as well as water and racquet based sports. These sports rely on the strength of the shoulder and are highly repetitive in nature. Unfortunately, even mild weaknesses can expose us to back, shoulders & shoulder bursitis injuries. Symptoms may include loss of strength and pain when lifting the arm, and can take a few weeks to resolve!

Tips: Try to avoid long sessions in the surf or the pool, especially if you’re not a regular swimmer or surfer. If your shoulder starts to hurt playing tennis, try to stop overhead serving and keep your shots to forehand or backhand or take a good rest and try again if the pain settles.  

As the sun comes out, so too does the urge to be out riding and running. Our physiotherapists in Hoppers Crossing often notice an increased incidence of knee pain during this season as people come out of their winter hibernation periods and start moving again. Knee pain can be caused by a variety of reasons such as quads or glute weakness or rapid loading.

Tips: Moderate your load early on. If you’re prone to knee pain already, get yourself a foam roller and roll out your ITB regularly. 

We all feel it at some stage – the exhaustion that sets in just as you get through to the end of the year. Perhaps you have spent longer at your desk getting the last rush of work completed. Surprisingly, we also see an increase in lower back pain as people stop their gym routines and settle in for some solid movie/TV watching sessions on the couch for days on end in an attempt to replenish some energy from the year. 

Long periods of sitting in a slumped position can put our backs at increased risk of a disc injury. Our bodies are made to move! They will complain if we are sedentary for too long.

Please reach out to our experienced team of physiotherapists in Hoppers Crossing for guidance on how to enjoy your holidays injury-free. 

Contact details

171 Heaths Rd Hoppers Crossing
Vic. Australia 3029
Tel (03) 9749 5110
Fax (03) 9749 5322

Opening Hours

6.30am-8pm Monday to Friday
Last appointment at 7.30pm
7.30am-1.30pm Saturday
Last appointment at 1pm


Nurture Healthcare

Hoppers Physio Services

Physiotherapy Clinic, Hoppers Crossing, Melbourne. Physiotherapy services include musculoskeletal physiotherapy, podiatry, myotherapy and sports massage, hydrotherapy, clinical pilates, acupuncture and real time ultrasound.