what should i do when i am starting to have a flare up?

Experiencing a flare-up of arthritis can be challenging, but there are several strategies you can employ to help manage your symptoms effectively. Here are some key steps to consider when you start to notice the onset of a flare-up:

1. Rest and Sleep

During a flare-up, it’s crucial to prioritise rest. Pushing through the pain can often lead to increased discomfort and prolonged recovery.

• Rest: Allow your body to recuperate by taking breaks and avoiding overexertion.
• Sleep: Aim for at least eight hours of sleep each night. Good sleep habits can significantly aid in recovery.

2. Listen to Your Body

Pay close attention to your body’s signals.

• Recognise Pain and Fatigue: If you feel pain or fatigue, it’s essential to rest. Gradually resume activities as you start to feel better.
• Adjust Activities: Be prepared to modify your plans based on how you feel each day.

3. Gentle Exercise

While rest is important, gentle movement can also be beneficial once the acute phase of the flare-up begins to resolve.

• Light Exercise: Engage in suitable light exercises, such as stretching or walking, to maintain joint mobility without putting excessive stress on your body.
• Trial and Error: Finding the right balance of activity may require some experimentation, so listen to your body’s feedback.

4. Use Assistive Devices

Consider using assistive devices to help ease the burden on swollen and tender joints.

• Mobility Aids: Devices like canes, crutches, or braces can help stabilise joints and make movement easier.
• Household Tools: Special tools can assist with daily tasks, reducing strain on your hands and joints.

5. Pain Management

When a flare strikes, your usual pain management strategies may need adjustment.

• Consult Your Doctor: Discuss with your GP or rheumatologist about temporary changes to your medication or additional treatments to manage acute symptoms.
• Pain Relief: Over-the-counter pain relief may also be an option, but always consult your healthcare provider first.

6. Hot and Cold Therapies

Utilising hot and cold therapies can provide relief during a flare-up.

• Heat Therapy: Applying heat can soothe muscles and improve blood circulation, helping to alleviate pain.
• Cold Therapy: Cold packs can reduce inflammation and numb sharp pain, especially when swelling is present.

7. Reduce Stress

Managing stress is vital, as it can exacerbate flare-ups.

• Relaxation Techniques: Consider practices such as meditation, yoga, or tai chi to help reduce stress levels.
• Engage in Enjoyable Activities: Distracting yourself with hobbies or activities you love can also help manage stress.

8. Keep a Journal

Maintaining a journal can be a useful tool in identifying potential flare triggers.

• Document Symptoms: Record your activities, sleep patterns, medication changes, and diet to help identify patterns that may lead to flare-ups.
• Identify Triggers: Understanding what triggers your flares can help you avoid them in the future.

9. Plan Ahead

Being proactive can make a significant difference when a flare-up occurs.

• Communicate: Inform family, friends, and colleagues about your condition and any necessary adjustments to your responsibilities.
• Prepare: Have ready-cooked meals or a plan for household help to ease the burden during flare-ups.

10. Be Kind to Yourself

Finally, it’s essential to practice self-compassion during flare-ups.

• Set Realistic Goals: Break tasks into smaller, manageable goals to avoid feeling overwhelmed.
• Ask for Help: Don’t hesitate to reach out to your support network for assistance.

Conclusion

Managing a flare-up requires a combination of rest, gentle activity, and self-care strategies. By listening to your body and employing these techniques, you can navigate through flare-ups more effectively. Remember, it’s always best to consult with your healthcare professional for personalised advice tailored to your specific situation. Be kind to yourself during this time, and prioritise your wellbeing.