December in Fourways, Johannesburg hits differently. One minute you’re smashing sunrise runs around Broadacres, the next you’re three braais deep, dodging aunties asking why you’re not married yet, and trying to squeeze a workout between road trips to Durban and late-night pool parties. It’s the most wonderful—and dangerous—time of the year for your body. At Broadacres Physio in Broadacres, Fourways, we call it “Silly Season Syndrome”: more alcohol, less sleep, random pickup games with cousins who “used to play first team”, and a sudden urge to sprint barefoot on the beach. Result? A waiting room full of pulled hamstrings, twisted ankles, and very sheepish faces in January.
But it doesn’t have to be that way. Here’s your no-guilt, physio-approved survival guide to staying active, keeping the gains, and arriving in 2026 injury-free—without becoming the Grinch who skipped pudding. Let’s keep you moving; book a quick holiday check-in at www.baphysio.co.za if something feels off.
The Traps You’ll Face (And How to Dodge Them)
Trap 1: The “I’m on Holiday” Mobility Meltdown
You swap your structured gym routine for 8-hour car trips to the coast, cramped aeroplane seats, and couches that swallow you whole. Your hips turn into concrete, your shoulders round like a question mark, and suddenly that first post-holiday run feels like someone glued your legs together.
Fix it in 5 minutes a day
Do this “Traveller Flow” every morning or when you arrive at granny’s house:
- 10 Cat-cow → wakes up the spine
- 10 Deep squat to stand → opens hips and ankles
- 90/90 hip shifts x 8 each side → holiday car-trip saviour
- 10 Thoracic rotations (thread the needle) → counteracts braai-table slouch
One of our Fourways clients, Darren, did this in his hotel room every day of his Garden Route trip. Came back and actually felt looser than before he left.
Trap 2: The Family Touch Rugby Ambush
Every year without fail: Uncle Koos rocks up with a rugby ball, declares “no tackling”, then full-on spears you into the pool. Ten minutes later you’re limping because you went from zero to hero with zero warmup.
Your 4-minute Matchday Warmup (yes, even for family games)
- High knees + butt kicks – 20m x 2
- Walking lunges with torso twist – 10 each leg
- Lateral skips – 10m each direction
- Single-leg balance + mini squat – 20 sec each
- Quick feet in/out of a towel “ladder” (or imaginary one)
Do this and you’ll look like the pro while everyone else is clutching hamstrings by the third try.
Trap 3: The Overindulgence Recovery Killer
Too much bubbly + too little sleep + training anyway = inflammation station. Alcohol dehydrates you, delays muscle repair, and makes tendons grumpy. Add rich food and you’ve got the perfect recipe for Achilles tendinopathy or plantar fasciitis flare-ups.
Golden Rules
- For every glass of wine → drink one glass of water (call it the 1:1 rule)
- Keep one “clean” meal a day (eggs + avo breakfast works everywhere)
- If you’re training the next morning → cap it at two drinks and get 8 hours sleep. Your tendons will thank you.
A Broadacres runner we treat ignored this last year, went hard on the 26th, ran 15 km on the 27th, and snapped his calf. Don’t be that guy.
Trap 4: Random Hotel Gym Disasters
You find a gym on holiday, the only squat rack is broken, and the only thing that works is a rusty leg-extension machine from 1998. Suddenly your “quick session” turns into quad-dominant nonsense that lights up your knees.
The 20-minute Anywhere Bodyweight Circuit
Do 3–4 rounds, minimal rest:
- 40 sec Air squats (slow down, fast up)
- 40 sec Press-ups (or from knees)
- 40 sec Glute bridge march
- 40 sec Plank with shoulder taps
- 60 sec Fast walk/jog on the spot
Hits everything, needs zero equipment, and keeps you sane when the hotel gym is a war crime.
Your Festive Season Game Plan (Week by Week)
Week 1 (Pre-Christmas rush)
Normal training + book a quick maintenance session at Broadacres Physio — we’ll tape anything niggling before you disappear.
Week 2 (Family arrival chaos)
Drop volume 30–40%, keep intensity high. Two quality sessions instead of four long ones.
Week 3 (Coastal escape)
Morning beach walks count! Add bodyweight circuits. Swim → best recovery tool in the country.
Week 4 (NYE madness)
Train BEFORE the party, never after. Trust me.
January 2–6
Ease back with 50–60% volume first week. Everyone tries to PR on Jan 2 and ends up in our treatment room by Jan 9.
Real Stories from the Broadacres Physio Couch
- Jade (Cedar Square regular): Went to Plett, did zero mobility, tried to sprint on the beach on day 9 → calf tear. Learnt the hard way.
- Rohan (our poster boy): Did the Traveller Flow daily, played 6 hours of backyard cricket, drank responsibly, came back stronger.
- The 2024 Christmas Day hero: Twisted his ankle jumping off a lilo doing “pool tackles”. Arrived at clinic 27 Dec with a sheepish grin and a box of apology koeksisters.
Your Holiday Season Checklist
- Pack a spiky ball and resistance band (fits in your shoe)
- Download the 4-minute warmup video we made (link in bio)
- Screenshot the Traveller Flow
- Hydrate like your tendons depend on it (they do)
- If something tweaks → don’t “wait till January”. We’re open between Christmas and New Year for emergencies.
Enjoy the jol, the family, the food, and the freedom—but train smart. Because nothing ruins 2026 vibes like starting the year on crutches.
From all of us at Broadacres Physio in Broadacres, Fourways—have an epic, injury-free festive season. See you on the other side… preferably walking normally.
Need a quick holiday check or some travel-safe exercises? Hit us up at www.baphysio.co.za
Cheers to braais, beach runs, and zero waiting-room visits in January!
Take Control of Your Pain Today
Don’t let pain or stiffness hold you back. Heat and cold therapy at Broadacres Physio in Broadacres, Fourways can help you manage discomfort, recover faster, and live an active life. Our expert physiotherapists are ready to guide you with personalized, science-backed care.
Ready to feel the difference? Visit www.baphysio.co.za to book your appointment today. Let Broadacres Physio help you thrive in Fourways, Johannesburg!
📍 Visit us at Broadacres Physio in Fourways
📞 Call us on 011 467 8300
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🌐 www.baphysio.co.za
Let’s get you moving, healing, and thriving — the way your body was designed to.
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At Broadacres Physio, we believe that healing starts by understanding you. By treating the underlying causes — not just the symptoms — we give you the tools, knowledge, and support to reclaim your health and stay pain-free for the long run.
Let’s keep you moving. Book your session today at www.baphysio.co.za.
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