🔥 Flare Management Guide
Your step-by-step plan when pain increases. Print this. Keep it visible.
⚡ START: Are you experiencing increased pain or stiffness?
Rate your pain on a 0–10 scale, then follow the matching level below.
Mild Flare
Pain: 3–4 / 10
Reduce volume 50% — Do your session but halve the sets/reps
Keep moving — Gentle movement is better than rest
Extra deload — Add a rest day between sessions
Monitor 48 hours — If improving → resume normal. If not → move to Level 2
💡 Key mindset: This is normal. Your body is adapting. Reduce, don't stop.
Moderate Flare
Pain: 5–6 / 10
Pause progression — No new exercises or heavier weights
Grease the groove — Short, gentle movement 2–3x daily (5 min each)
Focus recovery — Sleep, hydration, stress management, medication check
Reassess 3–5 days — Improving → return to Level 1. Not improving → move to Level 3
💡 Key mindset: This is a speed bump, not a stop sign. You're managing, not quitting.
Severe Flare
Pain: 7+ / 10
Walking + breathing only — Gentle 5–10 min walks, deep breathing exercises
Emotional support — This is temporary. Talk to someone. You are not going backwards.
Contact your rheumatologist — If pain persists 3+ days at this level
Rest 1–3 days — Then restart at Level 2 intensity. You will rebuild.
💡 Key mindset: Flares end. Every single one. You've survived 100% of your worst days.
🔄 Recovery Path
Always step down gradually. Never jump from severe flare back to full training.
🚨 Seek Medical Help Immediately If:
- •Pain suddenly jumps to 8+ with new joint swelling
- •You develop a fever alongside joint pain
- •A single joint becomes hot, red, and extremely swollen
- •Severe flare persists beyond 5 days despite rest
✂️ Quick Reference Strip — Cut & Keep
MILD (3–4)
Halve volume
Keep moving
Monitor 48h
MOD (5–6)
No progression
Gentle 5min 3x/day
Reassess 3–5 days
SEVERE (7+)
Walk + breathe only
Contact rheumatologist
Rest 1–3 days
rastrength.com/flare-guide — RA Strength by Robbie Cassidy, Physiotherapist
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This guide is for educational purposes. Always consult your rheumatologist about your specific condition.