Not just a fashion statement from the 70s!
From time-to-time many of us experience a flare, when symptoms like pain, inflammation and fatigue are worse, or more intense. This is a flare.
Flares are temporary, but can be frustrating and painful while they last. We don’t always know why they happen – and sometimes they seem to come out of the blue.
So it’s important that you have a plan for how you manage a flare when it happens.
Your flare plan
- Write down what you were doing before the flare as this can help you identify potential triggers.
- Talk with your doctor about what you should do when you have a flare. You may need to adjust your medications, or alter the dosage during a flare.
- Have a plan in place for how you will deal with your commitments – family, work, social activities – when you’re in the middle of a flare. Can you alter your work hours, work from home, get your family to help out?
- Prioritise your tasks and activities. This can reduce the risk of overdoing things.
- Pace yourself. If the flare is the result of overdoing things, think about getting people to help you, or spread the activity over a greater period of time, e.g. if you want to clean your house, get the family involved and give each person a room or zone that they’re responsible for; or spread the job over a few weekends and assign yourself a room, a zone or a period of time to clean that’s achievable for you. When you’ve cleaned that area, or reached that time limit, stop. You can go back to it later.
- Manage your stress, it can increase your pain levels. If you feel yourself becoming stressed, try relaxation techniques such as meditation, breathing exercises and visualisation, and avoid caffeine, alcohol and cigarettes.
- Pull out all of your pain management strategies. Use heat or cold packs, get a massage, go for a walk, distract yourself…use all the things you know help you manage your pain.
- Rest when your body needs it – but not for too long. Going to bed and not being active during a flare can make your pain and fatigue worse. Continue to exercise, but at a lesser intensity than usual. Listen to your body.
- Use aids and other gadgets when your joints are painful and swollen. This will help protect your joints, and reduce some of the pain you feel when doing everyday tasks.
Some of the suggestions listed here are easy, however others involve a bit of thought, as well as input from others. But taking the time to work out a plan that works for you will help you manage your flares better, and with less disruption to your life.
Get advice from your doctor, and others in your healthcare team. Contact our MSK Help Line on 1800 263 265 and speak with a nurse or one of our trained volunteers.