Hypermobility Flare Ups: How to Cope, Recover & Reset

Mar 7

3 min read

Real-Life Strategies for Managing the Toughest Days

You wake up and everything hurts. Your joints feel like they’ve turned against you, your energy is non-existent, and even the idea of getting dressed feels overwhelming. If you live with hypermobility, you know this scenario all too well - it’s what many refer to as a flare-up day.

For women in their 20s navigating study, work, relationships, or just everyday social lives, these unpredictable days can feel like a major setback. But here’s the truth: flare-ups are a part of living with hypermobility - but they don’t have to control you.

In this post, we’ll explore why flare-ups happen, how to handle them when they do, and what you can do to recover gently and reset without guilt.

1. What Is a Flare-Up & Why Do They Happen?

A flare-up is a period when your usual symptoms suddenly worsen or intensify—this could be increased joint pain, extreme fatigue, brain fog, digestive upset, or emotional overwhelm. They can last hours, days, or longer, and they can be triggered by many things, such as:

🔹 Overexertion (too much walking, standing, or exercise)

🔹 Poor sleep or back-to-back stressful days

🔹 Hormonal shifts (hello, premenstrual joint pain!)

🔹 Weather changes (cold, damp air can increase pain)

🔹 Emotional stress or anxiety

🔹 No obvious reason at all (and that’s valid too)

💡 Reminder: Flare-ups are not your fault. They are your body’s way of asking for rest.

2. What to Do When a Hypermobility Flare Up Hits: A Gentle Plan

When a flare starts:

Stop

Breathe

& Shift Gears.

You don’t need to push through - what you need is care, comfort, and calm.

✅ Step 1: Adjust Your Day

Cancel what you can. Delay what isn’t urgent. If you’re at work or Uni, send one message:

“Hey, I’m experiencing a pain flare and will need to adjust today’s workload. Thank you for understanding."

✅ Step 2: Create a Safe Rest Space

Change into soft, non-restrictive clothes
Use a heat pack on tight muscles or joints
Prop yourself up with cushions or lie in a supported position
Dim the lights or play calming music/podcasts

✅ Step 3: Calm the Nervous System

Flare-ups can send your nervous system into overdrive, so try:

Gentle breathwork (inhale for 4, exhale for 6)
Guided meditations (look up chronic illness-specific ones)
Aromatherapy (lavender, eucalyptus, or peppermint)

3. Emotional First Aid: It’s Okay to Feel Frustrated

Flare-ups aren’t just physically painful—they’re emotionally exhausting too. You might feel guilty, angry, or isolated. That’s normal.

💬 Tell yourself:

“This doesn’t undo my progress.”
“My needs matter, even on days when I can’t do much.”
“Rest is productive.”

📓 Journaling tip: Write one thing you’re grateful for and one thing you’re proud of—even if it’s “I drank water” or “I listened to my body.”

4. Flare-Up Toolkit Essentials

Create a go to kit so you’re prepared next time. You can keep one at home and a smaller version for work or uni.

👜 Your Flare-Up Survival Kit Might Include:

Heat/cold packs
Joint braces or compression sleeves
Noise-cancelling headphones or earplugs
Soft blanket or large scarf
Electrolyte drinks or snacks
Pain management items (as prescribed)
Distraction tools (crosswords, Netflix, playlists)

5. What to Do After the Flare: Guilt-Free Recovery

Once symptoms ease, don’t rush back to “normal.” Ease into movement, and avoid bouncing back too fast - this can restart the flare cycle.

✅ Post-Flare Reset Checklist:

Do a few gentle stretches (or see a physio)
Get outside for 5–10 minutes of fresh air
Reintroduce activities slowly
Note what may have triggered the flare (if anything)

💡 Keep a flare tracker app or journal to learn patterns over time.

6. Preventing the Next Flare (as much as possible)

You can’t prevent every flare, but you can reduce frequency and intensity by:

🌿 Strengthening stabilising muscles (with a physio’s help)

🌿 Prioritising rest before you crash

🌿 Hydrating, fuelling well and managing stress

🌿 Knowing your limits - and respecting them

This isn’t about being “perfect.” It’s about building a life where your health and happiness can coexist.

Conclusion: You’re Still Strong on Flare-Up Days

Flare-ups don’t mean you’ve failed. They don’t erase your progress or define your worth. They are a natural part of chronic illness - and with the right care they are something you can manage, recover from and grow through.

Take the pressure off. Be kind to yourself. And remember: you’re doing an incredible job living in a body that asks so much of you.