Happy Holidays & Healthy Travels
The holiday season is officially here, bringing festive celebrations, winter adventures, and plenty of travel. Whether you’re flying across the country, road-tripping to see family, or heading to the mountains for ski season, travel can throw your body out of its usual rhythm. Long periods of sitting, heavy luggage, tight schedules, and disrupted routines can all contribute to stiffness, soreness, and fatigue.
In this month’s newsletter, we’re sharing practical tips to help you stay comfortable, mobile, and injury-free during your holiday journey. From movement breaks and travel-friendly stretches to safe lifting mechanics, these easy strategies can make a big difference in how you feel, both on the road and once you arrive.
Wherever your holiday plans take you, our Tahoe Forest Orthopedics and Sports Medicine and Therapy Services Teams wish you safe travels, healthy movement, and a joyful season ahead.
Provider Spotlight
Ale Estrada Lopez
Phlebotomist and Orthopedic Technician
Born right here at Tahoe Forest Hospital and raised in the heart of Kings Beach, CA, I’m as local as it gets, and proud of it! Growing up surrounded by mountains, fresh air, and the lake shaped who I am, and I still love spending my days hiking new trails, soaking up sunshine by the water, and saying “yes” to last-minute adventures. When I’m not exploring outside, you’ll probably find me playing volleyball or spending time with my family.
I’m a certified Phlebotomist and Orthopedic Technician working in Sports Medicine, where I get to combine my love for this community with my passion for helping people feel their best. Whether it’s supporting an athlete, assisting a patient through an injury, or helping someone get back to their daily activities, I truly enjoy being part of their journey. Seeing our community stay active, healthy, and moving is what inspires me every day.
Contact info
Tahoe Forest Sports Medicine & Therapy Services
10710 Donner Pass Road, 2nd floor, Truckee, CA 96161
Tahoe Forest Orthopedics & Sports Medicine
10051 Lake Avenue, Ste. 3, Truckee, CA 96161
(530) 587-7461 | tfhd.com/orthopedics
Incline Orthopedics & Sports Medicine
880 Alder Ave, 2nd Floor, Incline Village, NV 89451
Featured Therapy
Physical Therapy: Keep Moving Through the Holidays
Holiday travel can shake up even the best routines, often leading to stiffness, fatigue, and less overall movement. The good news? A few simple habits can keep your body feeling energized throughout the journey. Try to move every 60–90 minutes during long flights or car rides, and take short walking breaks whenever you can. Packing a small “movement kit” with a resistance band and a massage ball makes quick mobility sessions easy no matter where you are.
Focus on stretching the areas that tend to tighten up during travel: hip flexors, calves, and the upper back, and remember to stay hydrated throughout the day. When handling luggage, protect your back by bending at the knees, keeping bags close to your body, and avoiding twisting motions.
Most importantly, choose movement that feels good: gentle stretching, family walks, or any low-pressure activity that brings you joy. Listen to your body, pace yourself, and rest when needed.
Injury Prevention Corner
Holiday Health & Injury Prevention
As you settle into your holiday plans, staying mobile during travel is just one way to keep your body feeling its best. The season also brings unique injury risks, including winter sports, heavier lifting, quick schedule changes, and increased activity with family and friends.
To help you stay safe and move confidently, our team has put together a focused Injury Prevention Spotlight with simple, proactive strategies to keep you healthy throughout the holidays and beyond.
Move Well, Travel Well: Q&A
Q: Why do long flights or car rides make my body feel stiff and achy?
A: Sitting for extended periods reduces blood flow and causes muscles and joints to tighten. Taking short movement breaks every 60–90 minutes helps keep your body comfortable and mobile.
Q: Why do I feel more tired when I travel, even if I’m not doing much?
A: Dehydration plays a big role. Dry airplane cabins, altitude changes, and irregular routines can all reduce hydration—leading to fatigue and muscle soreness. Drinking water regularly helps keep your energy up.
Q: What’s the best way to stretch when I’m traveling with limited space?
A: Focus on small, travel-friendly movements: ankle circles, seated spinal twists, shoulder rolls, and standing calf or quad stretches. These help counter stiffness and prepare you for more dynamic winter activities.
Q: How do I prepare my body for activity—like skiing, snowshoeing, or family hikes—after traveling?
A: Start with 3–5 minutes of gentle warm-up: walking, leg swings, mini-squats, and upper-back mobility. This “reactivates” muscles that tighten during travel and helps reduce the risk of strains once you begin winter activities.
Q: What movements are best when I’m staying with family or have a packed holiday schedule?
A: Keep it simple: short walks, light stretching, and easy mobility work. These low-pressure activities maintain circulation and energy without needing a full workout.
