Flare Day Routine
Part of living with a connective tissue disorder is accepting that we will still have flares. Just because we have ups doesn’t mean we’re “cured”. In the same way, just because we’re flared doesn’t mean it won’t get better. Since both ups and downs are a part of our journeys, movement may look different from time to time. How do you figure it out?
Identify Your Triggers
We will have different triggers depending on what conditions are the most present throughout different flare ups. These could be anything from hormonal shifts to environmental changes (pollen, weather, etc), increased stress and poor sleep, dehydration, and more. Some people may also experience the see-saw between overuse and not enough movement triggering a flare up. It's important to know what impacts you and how so you can start building a movement routine that works the way your body needs.
During a Flare
This is where we have to find a balance, should we rest, move, or both? This is very dependent on your individual situation! For myself, I go through a checklist to assess my possible triggers:
Did I do something to possibly cause an overuse injury or did I wake up with tension without a known cause?
If I know I did something to hurt myself, I will focus on moving other body parts that do not flare up my current problem area.
If I can’t think of any reason to feel hurt, pain could be from instability, meaning I may NEED movement to feel better. In this instance, I will try some strength exercises or go for a walk. I usually feel about the same. If I feel worse, I skip that movement or take a rest day.
If I’m fatigued and feeling sick, I check pollen count in my area. If pollen count is high, I shower, turn on the air purifier, take my antihistamines, and do a workout inside if I feel better after that.
If pollen is low and I know I could have a real illness, I rest and focus solely on ankle pumps in bed alongside hydration and breathing
There’s no one size fits all, but as you get to know yourself and your triggers, it becomes easier to find management strategies that work for your current situation. If you need assistance, the Stretchy Squad is here! Helping you figure this out is exactly what we designed coaching sessions for. You don't have to do it alone 💕
Mindful Movement
Sometimes, you just can’t get out of bed. I understand, I have those days myself. I put together this video on small, easy, low-impact movements you can do without getting up.
Movement Monday
Spring is unofficially here which means more fun, more movement, and oops more overuse injures! Take a look at this quick workout that helps build strength for the repetitive tasks of yard work.
Ready to Run?
If you follow me on social media, you’ve seen all the recent posts about jogging! The Altra brand shoes are what I use every day, they’re super comfortable and help keep me stable. I have a few different styles and love them all!
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This blog is written based on personal experience and is not medical advice. Always ask your doctor for individual concerns and support.