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How to Manage Hypermobility Flare-Ups in the UK with Remote Physiotherapy Support
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Living with hypermobility or hypermobile Ehlers-Danlos Syndrome (hEDS) means dealing with days when your symptoms suddenly get worse. These are often called flare-ups unpredictable spikes in pain, fatigue or instability that can leave you feeling stuck, frustrated and worried about losing progress.
Flare-ups can feel overwhelming, but they don’t have to derail your life. With the right strategies and ongoing support, you can learn to manage them more effectively.
This is where remote physiotherapy can make a big difference. Instead of waiting weeks for an in-person appointment or struggling on your own, you can access specialist guidance quickly wherever you are in the UK.
What Is a Flare-Up in Hypermobility?
A flare-up is a temporary worsening of symptoms such as:
Increased pain in joints or muscles
Extreme fatigue or “crash days”
Stiffness or reduced mobility
Frequent joint subluxations or sprains
Heightened anxiety about movement or injury
Flare-ups can last a few days to a few weeks. They’re often triggered by:
Overexertion (too much activity or exercise)
Poor sleep or stress
Illness or hormonal changes
Changes in routine (moving house, exams, travel)
Weather shifts (cold, damp conditions can worsen pain)
👉 The key is not just to recover from flare-ups, but to reduce how often and how severely they happen.
Why Flare-Ups Feel So Frustrating
Many patients describe flare-ups as a “boom-and-bust cycle.” On good days, you push yourself to catch up on everything you’ve missed, only to crash into exhaustion and pain for days afterwards.
This cycle can feel defeating and sometimes makes people fearful of activity altogether. Without guidance, it’s easy to slip into extremes either overdoing it or underdoing it both of which worsen long-term outcomes.
How Remote Physiotherapy Helps Manage Hypermobility Flare-Ups in the UK
Specialist remote physiotherapy is uniquely placed to support you through flare-ups, here’s how:
1. Quick Access to Support
No waiting weeks for an appointment.
Book an online session when your symptoms flare.
Reassurance that setbacks are part of the journey not the end of progress.
2. Adapted Exercise Plans
Exercises can be scaled down during flare-ups keeping you active without making things worse.
Your physio can demonstrate gentler alternatives and progressions via video.
Prevents complete deconditioning while still respecting your limits.
3. Flare-Up Management Strategies
Learn pacing techniques (breaking tasks into manageable chunks).
Use activity diaries to spot patterns and triggers.
Develop “flare-up reset routines” (gentle stretches, breathing, relaxation, hydration).
4. Emotional & Mental Support
Flare-ups can feel isolating. Having a physio who understands provides reassurance can really help navigate a difficult time.
Support to manage anxiety around setbacks and rebuild confidence.
5. Practical Adjustments at Home
Remote sessions let your physio see your real environment (desk set-up, bed posture, daily activities).
Tailored suggestions that reduce pain and fatigue during flare-ups.
The Flare-Up Reset Plan
Here’s a practical structure that often helps patients:
Pause & Reassess – Accept that a flare-up is happening and adjust expectations for a few days.
Gentle Movement – Don’t stop completely; do light, pain-free activities like walking, stretching or breathing exercises.
Pacing – Break tasks into small steps, spread them throughout the day.
Recovery Tools – Heat, cushions, braces (if needed) and rest breaks.
Gradual Return – As symptoms ease, build back up slowly rather than jumping straight into full activity.
👉 Remote physiotherapy can guide you through each step, making sure you recover safely without prolonging the flare-up.
Why Remote Sessions Are Perfect for Flare-Up Support
No extra energy cost – travelling to clinics often worsens fatigue.
Flexible scheduling – book around your current energy levels.
Continuity of care – regular check-ins prevent flare-ups from spiralling.
Accessible across the UK – even if you live far from specialists.
Everyday Tips for Handling Flare-Ups
Even without a session booked, these strategies can help:
Keep a flare-up toolkit ready: hot packs, braces, pillows, gentle exercise videos.
Use the “spoon theory” to budget energy.
Set realistic expectations with family, work, or uni during flare-ups.
Practise mindful breathing to reduce tension and pain sensitivity.
Journal triggers and patterns to discuss with your physiotherapist.
How to Get Support
If flare-ups are making you feel stuck, remote physiotherapy can help you:
Develop a personalised flare-up management plan.
Learn pacing techniques that work for your lifestyle.
Build resilience so flare-ups feel less overwhelming.
👉 Book your free 30-minute consultation today to start building your flare-up toolkit.
Key Takeaways
Flare-ups are common with hypermobility and hEDS — but they don’t have to control your life.
Remote physiotherapy offers timely, specialist support during flare-ups.
Strategies include pacing, adapted exercises and emotional reassurance.
With a clear plan, you can recover faster and reduce future setbacks.
Learn more on our Remote Hypermobility Physiotherapy UK page
Frequently Asked Questions
1) What causes hypermobility flare-ups?
Common triggers include overexertion, poor sleep, stress, illness, hormonal changes, long periods of sitting, and cold/damp weather. Identifying your personal patterns helps prevent hypermobility flare ups and shorten recovery time.
2) How can remote physiotherapy help during a flare-up?
A specialist can quickly adapt your plan via video: down-shift exercises, add pacing, and teach a short flare-up reset (gentle movement, breath work, heat, positioning). Remote support is accessible anywhere in the UK.
3) Should I rest completely when I’m flaring?
Total rest often prolongs symptoms. Aim for relative rest: reduce intensity, keep light pain-free movement, and use recovery tools (heat, cushions, braces if advised). Your physio will guide the right level for you.
4) How do I prevent future flare-ups?
Build strength for joint control, pace busy days, schedule micro-breaks, improve sleep habits, and keep a brief activity/trigger diary. Remote check-ins help you adjust early warning signs before hypermobility flare ups escalate.
5) How often should I book sessions in the UK?
Many people benefit from reviews every 2–4 weeks, with shorter check-ins around exams, deadlines, or after illness/travel. Frequency is personalised to your symptoms, goals, and budget.
I hope you have enjoyed this article and found it helpful.
For more personalised one-to-one support with any aspect of Hypermobility Syndrome, Hypermobility Spectrum Disorder or Hypermobility Ehlers-Danlos Syndrome please do get in touch with me.
Join my mailing list for advice and information.
Book a 30 minute, complimentary call with me to discuss your symptoms and how they could benefit from one-to-one support here at my clinic in Cardiff or via my UK wide remote hypermobility service.
