Do You Have a Flare-up Plan?
What to Do When You Experience a Flare-Up
Exercise challenges the body in multiple ways, and appropriately challenging your body is an important part of staying active and healthy. The challenge is knowing exactly how much your body needs at any given moment.
Sometimes, we overdo it—and that can lead to a flare-up. Do you have a flare-up plan?
If you’ve experienced a flare-up before, you know how frustrating it can be. Having a plan to fall back on can help you know what to do next and give your body the support it needs.
Here are three strategies to consider when a flare-up happens.
Start with Gentle Movement
Gentle exercise is a great place to start.
When you move your muscles, you help move blood and lymph fluid throughout the body. This can help your body process substances that accumulate in the muscles and may help you feel better.
The key word here is gentle.
You don’t need to push yourself through an intense workout. Instead, think about simple movements that feel comfortable for your body.
For example, you might:
- Take a gentle walk outdoors, weather permitting.
- Perform gentle mobility work.
- Choose movements that target the areas of your body that need attention.
If walking isn’t an option because of the weather, safety concerns, or a lack of suitable walking paths, gentle mobility work can be another option.
The right mobility exercises will depend on the area of the body you’re targeting.
Looking for a mobility plan tailored to your individual needs? Feel free to stop in at one of our Freedom Physical Therapy locations in Mukwonago, Fox Point, Grafton, or Brookfield.
Give Mindfulness a Try
Another strategy to incorporate into your flare-up plan is mindfulness.
Mindfulness can take many different shapes and forms. It might include:
- Gentle exercise
- Journaling
- Breathwork
- Artwork
- Other activities that help you relax and feel present
The goal isn’t to find one specific technique that works for everyone. Instead, the goal is to help your body feel safe and relaxed. This can help release tension held in muscles and, in turn, decrease pain levels. If the body thinks that it is in fight-or-flight mode, the chances of healing are very slim. Make note: the body just needs to “think” that it is in fight-or-flight mode. It doesn’t have to physically be in an actual life-threatening situation.
When your body is experiencing a heightened stress response, muscles can hold additional tension, which may contribute to increased pain. Finding ways to calm your body can therefore be an important part of managing a flare-up.
Remember: Mindfulness doesn’t have to look a certain way. Find an activity that helps you slow down, relax, and reconnect with your body.
There are numerous ways to incorporate mindfulness into your routine, so don’t feel limited to the examples above. Experiment with different approaches and find what works well for you.
Consider Heat or Ice
A third option is the application of heat or ice.
Heat and cold provide sensory stimulation to the body and brain. This can give the brain another sensation to focus on and may help calm things down during a flare-up.
If you choose to use heat or ice, keep a few things in mind:
- Place a layer between the heat or ice source and your skin.
- Avoid exposing your skin to temperatures that are too hot or too cold.
- Keep applications to around 20 minutes at the upper limit.
Have a Flare-up plan ready.
Flare-ups can happen, but having a plan ahead of time can help you feel more prepared for life. If you’d like help developing a plan tailored to your individual needs, feel free to come visit us at one of our Freedom Physical Therapy locations – Mukwonago, Fox Point, Grafton, and Brookfield. As always, enjoy more Freedom!