***This content comes from the Joint Pain Programme Journal by Nuffield Health. As a Rehab Specialist running this program, I’m excited to share these helpful insights with you all.
Longstanding pain inevitably affects mood, increasing negative thoughts and anxiety.
This chronic stress can reduce your ability to concentrate and perform, and you may blame it for things you haven’t been able to do in your life.
Pain also interferes with sleep, which is essential for your robustness and ability to cope with other challenges in life. This can create a vicious cycle.
There is no shame in acknowledging the effect pain may be having on you… in fact, that can be an important step to addressing those effects and minimizing any negative impact.
A “flare-up” refers to a temporary increase in your symptoms and pain that you experience in relation to your underlying condition.
In contrast, it is also possible to develop a new problem or injury; for example, someone with rheumatoid arthritis can still sprain a ligament in their ankle.
When considering how you are going to manage a “flare-up,” it’s important to be confident in what you’re dealing with.
Is it just the sort of “bad day” you’ve dealt with before, or is it more severe? Or longer-lasting?
Are the joints swollen and puffy?
Have you lost the range of motion or strength in the area of the pain?
Are there other symptoms such as temperature or feeling unwell?
If something is out of the ordinary for your usual “flares,” keep an open mind and consult your healthcare professional.
Assuming we are simply dealing with a “flare up,” such as troublesome knees after a day of walking, there are some simple measures you can use to calm things back down: remember POLICE!
P - Protect
This reminds us to avoid further irritating the body part or tissue during a flare. Depending on the injury, this may involve splints or braces, or it may just mean avoiding a certain activity.
O - Optimal
L - Loading
Total rest can do more harm than good, and we don’t want your muscles to waste away. Optimal loading might mean using a crutch to reduce weight through an ankle, or simply avoiding more impactful activities. A bit of muscle contraction can help reduce swelling. This depends on the cause of the flare.
I - Ice
For 20 minutes every 2 hours, check that your skin remains healthy in between doses by wrapping the ice in a damp tea towel and monitoring for ice burns.
C - Compression
Compression, e.g., wrapping. Make sure you don’t lose sensation or go a funny color beyond the compression! Avoid in cases of vascular disease or diabetes with complications. The purpose is to reduce swelling.
E - Elevation
This allows gravity to do some of the work, minimizing the accumulation of fluids and swelling.
Traditionally, people have been inclined to use heat to manage pain.
This can be helpful for certain circumstances, such as muscle spasms in relation to lower back or neck pain, but in cases of tissues that have been overused lately, ice is better for recovery.
Ice is also preferable in cases of new injuries, such as a sprained ankle.
Finally, depending on your condition and experience, there may be some medications that help you with flare-ups.
This could range from simple paracetamol to strong prescription medications. Some families of medications target certain types of pain, e.g., inflammatory or neurological.
There are side effects, even from medications you can buy over the counter, like ibuprofen. If you’re unsure, it’s worth speaking to your health professional.
Your Space to Reflect
📍 Starting Point
- How do you currently recognize when a flare-up is starting?
- What's the difference between your typical flare-ups and new pain?
🤔 Looking Deeper
- When have you successfully managed a flare-up?
- How does stress or poor sleep affect your flare-up patterns?
💡 Exploring Possibilities
- Which POLICE strategies work best for your condition?
- What early interventions help reduce the impact of flare-ups?
🔄 New Perspectives
- How might being prepared for flare-ups change how you handle them?
- What would having a clear flare-up management plan look like?
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