Reduce the impact of arthritis flares with a personalised, proactive plan
Living with arthritis means dealing with unpredictability—especially when it comes to flare-ups. These sudden increases in pain, stiffness, swelling, and fatigue can disrupt your daily routine and affect your physical and emotional wellbeing. While flare-ups are often unavoidable, having a solid plan in place can help you respond quickly, reduce their severity, and protect your long-term joint health.
Here’s how you can plan ahead to better manage arthritis flare-ups:
1. Know Your Personal Flare-Up Triggers
Identifying what tends to trigger your flare-ups can help you avoid them or prepare for when they happen.
- Common triggers include overexertion, stress, poor sleep, weather changes, infections, or missing medications.
- Keep a symptom journal to track your daily routines, diet, stress levels, and physical activity. Apps like MyPainDiary or a simple notebook can help you notice patterns.
- Learn your early warning signs, such as joint warmth, mood changes, or increased fatigue, so you can intervene sooner.
Tip: Share your trigger list with your healthcare provider to create a more tailored management plan.
2. Create a Flare-Up Action Plan
A written plan makes sure that you know exactly what to do when symptoms strike.
- Include medication guidelines – know which over-the-counter or prescribed medications to take and when.
- Outline physical care steps – such as resting joints, using hot or cold therapy, or modifying daily tasks.
- Add emotional support strategies – like calling a friend, practicing breathing exercises, or listening to calming music.
- Note emergency contacts – your GP, rheumatologist, pharmacy, and any support networks.
Tip: Keep a copy in your phone or wallet and share it with a trusted family member or caregiver.
3. Stock Your Flare-Up Toolkit
Having supplies on hand makes managing a flare easier and more comfortable.
Your toolkit might include:
- Heat packs and ice packs
- Over-the-counter pain relief (as approved by your doctor)
- Assistive devices (braces, walking aids, ergonomic tools)
- Pre-prepared meals or easy-to-make snacks
- Entertainment (books, music, podcasts or favourite show) for distraction
- Your flare-up plan and medication list
Tip: Store your kit in an easily accessible spot and check it regularly to make sure items haven’t expired or run low.
4. Make Your Home Flare-Friendly
Preparing your living space can reduce strain on your joints during tough days.
- Organise commonly used items at waist level to avoid bending or reaching.
- Use mobility aids or grabbers to make movement safer and easier.
- Invest in supportive furniture like a good mattress, ergonomic chair, or kitchen tools with soft grips.
- Set up a “rest zone” with cushions, blankets, entertainment, and your toolkit.
Tip: A comfortable, accessible environment can help reduce flare-related stress and injury. Occupational therapists can offer advice on home modifications. Visit Independent Living Specialist to view their range of assistive devices: https://ilsau.com.au/
5. Build a Support System
Don’t wait until a flare-up to ask for help—your support network is essential for both practical and emotional support.
- Talk to family and friends about what you might need during a flare—meals, transport, childcare, or just someone to check in.
- Join a support group for people with arthritis—online or in person—to share tips and encouragement. Check out our Support Groups or speak one-on-one to a trained volunteer peer mentor in our free Arthritis Assist telephone service.
- Involve your healthcare team – discuss your flare-up plan during regular appointments so you’re aligned on the next steps if symptoms worsen. Also, talk to your GP or a mental health provider if you’re feeling overwhelmed or isolated.
Tip: The more supported you feel, the easier it is to navigate flares and maintain your quality of life.
6. Plan for Work, Travel, and Social Events
Flare-ups can happen anytime, so it helps to have flexible plans and backup options.
- At work: Have a conversation with your manager or HR about flexible hours, ergonomic accommodations, or the possibility of working from home during a flare. JobAccess can help with workplace support.
- When travelling: Pack your medications, heat/cold packs, and comfort items. Allow for rest breaks and plan shorter, slower-paced days. Schedule regular rest breaks and opt for arthritis-friendly accommodation.
- Socially: Let friends or event organisers know you may need to cancel or modify plans. Don’t feel guilty—your health comes first.
Tip: Planning ahead reduces anxiety and helps you stay connected and active—even with arthritis.
7. Monitor and Adjust Over Time
Your flare-up needs may change as your condition evolves.
- Review your plan regularly, especially if you change medications, receive a new diagnosis, or go through a life transition. Review your plan with your doctor after each major flare to learn what worked and what didn’t.
- Note what works and what doesn’t after each flare so you can refine your strategies.
- Explore new treatments or lifestyle strategies regularly—what worked last year may not be your best option today.
- Stay informed by following reputable arthritis organisations and discussing new tools or treatments with your healthcare provider. Sign up to our fortnightly e-mail Arthritis eNews.
Tip: Flare-up management is not one-size-fits-all—keep adapting your approach to suit your lifestyle.
Planning ahead doesn’t mean expecting the worst—it means empowering yourself to respond with calm, clarity, and confidence. By understanding your triggers, assembling the right tools, and building a strong support system, you can reduce the impact of arthritis flares and regain control over your life.
Flare-ups may be a part of living with arthritis, but with the right plan in place, they don’t have to define your day—or your future.
Breanna Smith
The Arthritis Movement
June 2025
