Staying Strong Through the Season: A Holiday Guide for San Diego Athletes

The holiday season is supposed to feel joyful, but for many San Diego athletes, it’s also the time when routines fall apart, old injuries flare up, and training momentum stalls. Between travel, social events, schedule changes, and colder mornings, it’s easy to feel stiff, sluggish, or out of sync.

“The big pattern I see every year isn’t icy falls or winter injuries, San Diego doesn’t deal with that,” says Dr. CJ Epstein. “It’s that people get out of their routine. More sitting, more travel, more social plans, less consistency. That combination tends to flare up old issues.”

The good news? You don’t need perfect workouts or a strict program to stay healthy through the holiday chaos. A few simple strategies can help you stay mobile, strong, and pain-free, so you start January feeling ready, not regretful.

The Most Common Holiday Flare-Ups (and Why They Happen)

Every December, Dr. CJ sees the same cluster of issues:

Low back pain & sciatica

Long car rides, cramped flights, softer mattresses at relatives’ homes, and more sitting overall all compress the spine and irritate old injuries.

Neck stiffness

Sleeping in unfamiliar beds or using different pillows can create new tension or aggravate existing strain.

Whole-body tightness from lack of movement

“When people stop doing their usual warm-ups or morning routines, their bodies feel off—even just a few days out of rhythm,” CJ explains.

Diet and stress-related inflammation

The holiday trifecta: heavier food, more alcohol, and higher stress, can all contribute to systemic inflammation and tension.

Most of these flare-ups aren’t “new injuries”, they’re pre-existing patterns that get triggered when routine breaks down.

Should Athletes Train Harder or Just Stay Consistent?

When holiday schedules get hectic, many athletes ask whether they should train less often but more intensely, or simply do something every day.

CJ’s answer: consistency beats intensity.

“You have to find balance. Enjoy this time with family and friends, but keep moving. Even if you’re not getting your full workout in, doing a little bit each day keeps you feeling good,” he says.

Even 10–20 minutes makes a difference:

• A short walk
• A quick mobility routine
• A bodyweight circuit in a hotel room
• A simple morning warm-up

All of these keep your joints moving, maintain circulation, and prevent the “holiday slump.”

And mentally, maintaining movement helps you stay grounded when stress is high.

The Perfect 20–30 Minute Holiday Workout (No Equipment Needed)

When you’re traveling, visiting family, or stuck without gym access, you don’t need anything fancy. CJ recommends a simple blend of bodyweight strength, mobility, and walking.

Here’s a Team Elite approved holiday routine:

Tabata style (20 seconds on, 10 seconds off for 10-15 minutes)

• Air squats
• Push-ups
• Glute bridges
• Plank variations
• Mountain climbers
• Reverse lunges

Mobility Flow (10–12 minutes)

• Cat-Cow
• Child’s pose to Cobra
• Downward Dog
• Hip flexor stretch
• Deep squat hold
• Thoracic spine rotations

Go for a Walk
A 20–30 minute walk does wonders for the spine, hips, mood, and nervous system.

The message CJ wants athletes to hear: “You don’t have to throw away fitness because it’s the holidays. Reduce instead of eliminate.”

4. Why Holiday Stress Makes Your Body Feel Worse

Even if you’re not doing heavy training, the holidays load your body in other ways:

• Travel stress
• Social obligations
• Changes in sleep
• More time indoors
• Heavier meals
• More alcohol
• Less structure
  
  

“For a lot of my athletic patients, and for myself, routine is stabilizing,” CJ says. “When that disappears, mental stress goes up, and physical tension follows. That combination is what drives a lot of flare-ups.”

Movement becomes just as important for your mind as your body this season.

5. Should You Get a Pre- or Post-Holiday Chiropractic Tune-Up?

In short, yes.

With disrupted routines, travel, and extra stress, a tune-up can help prevent minor tension from snowballing into something that derails January goals.

Benefits of a holiday-season chiropractic check-in:

• Decompresses joints after travel
• Relieves muscle tightness from prolonged sitting
• Resets alignment and movement patterns
• Reduces holiday stress
• Helps manage chronic low back, sciatica, and neck issues
• Supports circulation and recovery

“There’s never a bad time to come in, but the holidays are especially helpful given everything your body goes through,” CJ says.

6. The Team Elite Approach: More Than “Just Getting Adjusted”

Team Elite Chiropractic uses a comprehensive, multisystem approach, not just spinal adjustments.

Depending on your needs, holiday tune-ups may include:

• Cupping
• Instrument-assisted soft tissue work (IASTM)
• Manual therapy / ART
• Class IV laser therapy (great for inflammation and soft tissue healing)
• Shockwave therapy (especially effective for chronic, long-lasting tendinopathies)
• Joint mobilization & corrective exercises
  
  

“We’re addressing the whole system,” CJ emphasizes. “Soft tissue, joints, and the stability around them. That’s what keeps you moving well.”

Whether you need a full reset after travel or just want to stay loose and de-stressed, these tools help keep your body performing at its best.

7. Final Advice for San Diego Athletes: Be Consistent, Be Gracious

CJ’s final message might be the most important:

“This time of year is challenging, even for people who are extremely disciplined. You’re pulled out of your routine, and it’s easy to feel like you’re slipping. But be gracious with yourself. You’re gaining family time, connection, and rest. If you stay even moderately consistent, short workouts, long walks, some mobility, you’ll hit January feeling ready, not like you took a big step back.”

You don’t have to choose between enjoying the holidays and staying healthy.
You just have to keep moving.

Book your holiday season chiropractor session with Team Elite today!