We all know Halloween is right around the corner! If you are like 65% of Americans, you might be taking part in Halloween festivities this year. Are you planning on taking your children or grandchildren out trick-or-treating or even just people watching? Either way, we want to make sure that you have all the tips to protect you and your body from any injuries or pain around the holiday season. Here are our top 5 tips from a PT perspective to keep in mind before your Halloween weekend…


Stretch: make sure to stretch before you go out trick-or-treating to ensure your muscles are loose and moveable so you can walk pain-free for however long desired. Stretching can enhance muscular coordination and reduce muscle tension. It is a crucial step in keeping your muscles flexible and strong. Stretching has also been said to increase energy levels, because of increased circulation, so go ahead and stretch before leaving the house to help keep up with the little ones. It will also be beneficial to stretch after the night as well. Even though it may be late and you may be very tired, your muscles will thank you in the morning!

Stay hydrated: drink plenty of water the day before and the day of to make sure you are well hydrated. If you are dehydrated and walk for a prolonged time, you may start to get muscle cramps or fatigue quickly. Drinking enough water helps cushion your joints, spinal cord, and tissues. It is also suggested that you bring extra water with you while you trick-or-treat. This will make it easy to take water breaks in between snacking on your favorite candy.

Pace yourself and stay alert: Make sure you take water breaks or even small stretch breaks in order to keep your muscles loose and moveable. Remember, trick-or-treating is a marathon, not a sprint! It is important to listen to your body and rest if needed. It is also important to keep an eye out for people on bicycles, golf carts, or any nearby cars.

Wear comfy shoes: you know you will be walking a great deal with the kiddos, so make sure to wear your best walking shoes to keep your feet happy and pain-free. Your walking shoes should provide good base support for your body. Make sure to check the structure, pattern, movement, and flow of your shoe before deeming it appropriate for extensive walking. You can learn more about how to find the right shoe for you in one of our previous videos linked below. We also have a blog titled “How Do I Buy the Right Shoes?”

Avoid restrictive costumes: if you are festive like us and decide to dress up, make sure your costume is moveable. This will ensure that your joints and muscles have plenty of space to move freely.


We are wishing everyone a fun and safe Halloween weekend from our team at JGPT and IPT. If your body is feeling stiff on November 1st, you know who to call- Happy Halloween everyone! 🙂