Practical strategies to manage symptoms, reduce stress, and support recovery
Arthritis flare-ups – sudden increases in joint pain, stiffness, swelling, and fatigue, can be frustrating and disruptive. Flares may last for hours, days, or even weeks, and can affect your ability to work, sleep, or participate in daily activities. While flare-ups are a common part of living with arthritis, knowing how to respond can help reduce their severity and duration.
Here are the key steps you can take when a flare-up occurs:
1. Acknowledge the Flare-Up
- The sooner you identify a flare-up, the quicker you can act to minimise its impact.
- Common flare symptoms include increased joint pain, stiffness, swelling, fatigue, and reduced mobility. You may also feel more emotionally drained or irritable.
- Track your symptoms using a pain diary or app. Noting what triggered the flare (e.g., weather changes, overexertion, stress) can help you prevent future ones.
- Listen to your body. If something feels “off,” don’t ignore it. Acting early often prevents flares from worsening.
Tip: Keep a flare-up plan handy—either written down or saved in your phone—so you know what to do right away.
2. Rest and Protect Your Joints
- During a flare, your joints need extra care and rest to prevent further inflammation or damage.
- Rest the affected joints by avoiding strenuous activity. Use supportive tools like braces, splints, or walking aids if needed.
- Use joint-friendly techniques for daily tasks—like using your whole hand instead of fingers to open jars or switching to ergonomic kitchen tools.
- Balance rest with gentle movement. Too much inactivity can lead to stiffness. Try slow, gentle stretches or range-of-motion exercises if tolerable.
Tip: Don’t feel guilty about slowing down—it’s part of respecting your body’s needs.
3. Apply Heat or Cold Therapy
- Temperature therapy can provide short-term relief from pain and inflammation.
- Cold packs help reduce swelling and numb sharp pain. Wrap an ice pack in a towel and apply it for 10–15 minutes at a time.
- Heat therapy (like a warm bath or heat pad) can ease stiffness and relax tight muscles.
- Some people benefit from alternating hot and cold treatments throughout the day.
Tip: Apply for 15–20 minutes at a time, with a cloth between the skin and the pack to avoid burns or frostbite. A warm Epsom salt bath may be particularly soothing for multiple sore joints.
4. Use Pain Relief Medications as Prescribed
- Medications play a key role in managing flare-ups, especially if taken promptly.
- Anti-inflammatory medications (NSAIDs) like ibuprofen or naproxen can reduce inflammation and pain—check with your doctor before use.
- Pain relievers such as paracetamol can be used to manage general discomfort.
- Steroids or disease-modifying drugs may be needed for people with inflammatory types of arthritis. Follow your rheumatologist’s flare management plan.
- Never change your medication without speaking to your doctor, especially if you’re on long-term treatments.
Tip: Keep a list of your medications and flare protocols with you or in your phone for quick access.
5. Stay Hydrated and Nourished
- During a flare, it’s especially important to support your body with hydration and anti-inflammatory foods.
- Drink plenty of water to stay hydrated, which can help reduce joint swelling.
- Eat nutrient-rich foods like fruits, vegetables, whole grains, and omega-3-rich fish. These support your body’s natural healing processes.
- Avoid known dietary triggers (e.g., highly processed foods, excess sugar) that may worsen inflammation in some people.
Tip: Soups, smoothies, and herbal teas can be easy, soothing options during a flare.
6. Practice Gentle Movement (If Tolerable)
- It may be tempting to stay completely still, but prolonged inactivity can worsen stiffness.
- Try gentle range-of-motion exercises or stretching if your body allows.
- Short, slow walks or light stretching can keep joints from becoming too stiff.
- Avoid high-impact activities or overexertion during this time.
7. Manage Stress and Emotional Health
- Flare-ups can be emotionally draining, especially if they disrupt your routines or cause feelings of helplessness.
- Practice relaxation techniques like deep breathing, meditation, or mindfulness. These can help calm your nervous system and reduce your perception of pain.
- Talk it out. Speak with a friend, support group, or mental health professional to help process frustration or sadness.
- Give yourself grace. It’s okay to cancel plans, ask for help, or take a mental health day. You’re doing your best.
Tip: Try setting a calming environment with soft lighting, gentle music, and a heat pack to support both body and mind.
8. Track the Flare-Up
- Keeping a record of your symptoms can help you identify triggers and communicate effectively with your healthcare team.
- Note when the flare began, symptoms, severity, potential triggers (e.g., weather, activity, stress), and what helped.
- Use a pain or symptom tracker app or a journal.
- Bring this information to your next appointment for better long-term management.
9. Seek Medical Advice When Needed
- Not all flare-ups can be managed at home. If you notice the following, contact your GP or rheumatologist:
- Significant swelling, redness, or warmth that may indicate an infection.
- Flare-ups that don’t improve with rest or treatment.
- Changes in joint function or new symptoms.
- Concerns about medication or side effects.
Tip: Don’t wait too long—early intervention may prevent long-term joint damage.
10. Be Kind to Yourself
- Living with arthritis means adapting to its ups and downs. A flare-up is not your fault, and it’s okay to take extra care of yourself.
- Adjust your plans and communicate your needs to others.
- Celebrate small wins, like getting through the day or managing your symptoms.
- Remind yourself: this too shall pass.
11. Reflect and Plan for the Future
- After a flare-up has passed, take time to reflect on what may have triggered it and what strategies helped.
- Review your activity levels, stress, diet, and sleep leading up to the flare.
- Adjust your daily routine if needed—like including more breaks or better stress management.
- Update your flare plan with any new insights or helpful tools.
Tip: Over time, this self-awareness can reduce the frequency and intensity of future flares.
While flare-ups can feel overwhelming, having a plan in place can reduce their impact and support your recovery. Rest, gentle care, and self-compassion go a long way in managing arthritis flares. You’re not alone—and every flare is a reminder to listen to your body and take care of your whole self.
Breanna Smith
The Arthritis Movement
June 2025
