Orthopaedic specialists explain how sudden changes in movement, travel, footwear and diet overload hips and knees – and which small adjustments can prevent stiffness, swelling and long-lasting flare-ups before the New Year begins.
People often blame the cold or the holidays for their joint issues, but it’s usually the routine that does it. Travel, sitting for hours, extra weight on the joints from less movement, and those “one-off” activities that add up across December. An extensive study published projected that nearly 1 billion people will be living with osteoarthritis – the most common form of arthritis – by 2050. Today, it is estimated that around 15% of adults aged 30 and over already have osteoarthritis.
Specialists say joints don’t suddenly break over Christmas – the season shifts behaviour, and the flare follows.
“At this time of year, people move differently,” explains Dr. Sarunas Tarasevicius, orthopaedic surgeon at Nordorthopaedics. “Some sit for long hours while travelling, others overload their joints at parties or events. Add heavier food, less water, missed medication, and joints that were coping suddenly start to hurt.”
Why the festive season is tough on joints
The holiday period compresses several risk factors into a few weeks – prolonged sitting, long periods of standing, irregular sleep, rich food and unfamiliar footwear. For people with knee or hip arthritis, these changes often intensify pain and stiffness. But even otherwise healthy joints can react.
“When your routine shifts overnight, joints are exposed to loads they’re not used to,” says Tarasevicius. “That’s when swelling, stiffness or pain becomes noticeable – not because the disease worsened, but because the environment changed.”
Long journeys: stiffness starts before you arrive
Hours spent sitting in planes, cars or buses leave joints fixed in a partially bent position. Blood circulation slows, muscles tighten, and even mild swelling can increase pressure inside already sensitive joints.
“The first steps after standing up are often the most painful,” Tarasevicius notes. “Reduced movement slows circulation, dehydration makes things worse, and cooler cabin temperatures increase muscle tension.”
He advises travellers to move ankle, knee and hip joints every 20–30 minutes, walk when possible every 60–90 minutes, keep knees level with or slightly below the hips, and stay well hydrated.
Party shoes don’t forgive winter streets
“December outfits are built for photos, not pavements”, notes Tarasevicius. Heels and narrow dress shoes feel “fine” indoors, then you step outside and the rules change. Your ankle has less stability, the knee takes more load, and wet leaves or a thin layer of ice turns a normal walk into a slip waiting to happen.
“Heels reduce contact with the ground and shift the load toward the knee,” says Tarasevicius. “One slip or an awkward twist is enough to trigger an ankle sprain, strain the meniscus, or flare pain in arthritic knees or hips.”
Festive food, alcohol and joint flare-ups
Many people notice their joints feel tighter or more swollen after heavy holiday meals. According to Tarasevicius, that’s not a coincidence.
“Foods high in refined carbohydrates, salt and saturated fats can trigger a temporary inflammatory response,” he says. “This doesn’t damage the joint itself, but it can make symptoms much more noticeable. Salt encourages fluid retention around joints, and high sugar intake can increase pain sensitivity.”
Three golden rules
For people with knee or hip arthritis, Tarasevicius stresses prevention over reaction.
“The biggest mistake is staying still for hours,” he says. “Don’t stay in one position for too long,” says Tarasevičius. “Break it up – sit for a while, stand, walk a bit, then repeat. And if you know a long day is coming, plan ahead: wear stable shoes, use braces if you’ve been prescribed them, and take your medication as directed before travel or a big event – not once the pain has already flared.”
When holiday pain points to something more
If pain, swelling or stiffness persists weeks after travel or celebrations end, it may signal underlying osteoarthritis or structural joint damage.
“When ‘holiday pain’ doesn’t settle, it’s time for an assessment,” Tarasevicius says. “Waiting until everyday activities become difficult only delays recovery. Early evaluation helps decide whether physiotherapy, injections or surgery is the right next step.”
Source: Nordorthopaedics
Image: Canva
