Understanding flares in hEDS

In the context of hEDS and hypermobility spectrum disorder, flares refer to sudden and intense episodes of increased symptoms and pain. These flares can be triggered by various factors and can significantly impact daily life.

The exact mechanisms behind flares in hEDS are not fully understood, but the combination of joint instability, inflammation, and heightened pain sensitivity creates the perfect storm for flares to occur.
Just as the symptoms of joint hypermobility can vary tremendously across the spectrum, so flares can vary in duration and intensity from person to person. Some may experience short-lived flares that last only a few hours, while others may endure more prolonged episodes that can last days or even weeks.

Common triggers

Flares in hEDS can be triggered by a myriad of factors. Identifying and understanding these triggers can help individuals with hEDS better manage and prevent flares.

Overexertion
One common trigger for flares in hEDS is overexertion or physical activity beyond your limits. The hypermobility in the joints can make them more susceptible to injury, and engaging in activities that strain the joints can lead to increased pain and inflammation.

Stress
Emotional and psychological stress can exacerbate symptoms and contribute to the onset of a flare. The body's response to stress can result in the release of stress hormones, which can further heighten pain sensitivity and inflammation.

Weather
Weather changes have also been reported as triggers for flares with hEDS. Changes in temperature, humidity, and barometric pressure can affect joint mobility and increase pain levels.

Hormones
Hormonal fluctuations can hugely affect symptoms. For women it can be a very effective strategy to note your symptoms during your menstrual cycle and try to identify any patterns that emerge.

Medications
Some medications can trigger flares. It’s important to be aware of this and discuss any issues with your Doctor.

Dietary factors
Some may find that certain foods, such as those high in processed sugars and additives, can worsen inflammation and trigger flares.

Recognising the signs and symptoms of a flare

This is crucial in effectively managing hEDS. By being aware of the early warning signs, you can take proactive measures to mitigate the impact of a flare.

During a flare, a person with hEDS may experience a sudden increase in joint pain, stiffness, and swelling. The affected joints may feel unstable, and there may be an increased frequency of dislocations or subluxations.

In addition to joint symptoms, flares can also manifest as fatigue, muscle weakness, headaches, and gastrointestinal disturbances. These symptoms can vary in intensity and duration, but they typically subside once the flare has passed.

It is important to keep track of your symptoms and communicate any changes to your healthcare providers. This information should help in the development of personalised management strategies and treatment plans.

Managing flares with hEDS

Managing and coping with flares in hEDS can be challenging, but there are strategies that can be employed to minimize their impact on daily life.

One key aspect of flare management is pacing and activity modification. By understanding your limits and avoiding overexertion, you can reduce the risk of triggering a flare. It is important to strike a balance between staying active and allowing sufficient rest and recovery. At Acer Fitness we recognise the importance of adapting your programmes depending on your flares and symptoms.

Physical therapy and exercises tailored to hEDS can play a significant role in managing flares. Movement can help to relieve the pain and stiffness of a flare.

In some cases, healthcare providers may recommend medications to help manage the symptoms of flares. Speak to your Doctor for further information.

Strategies for preventing flares

Prevention is key when it comes to managing flares in hEDS. While flares cannot always be completely avoided, there are strategies that individuals can implement to reduce their frequency and severity.

One essential preventative measure is maintaining a balanced and healthy lifestyle. This includes getting regular exercise, eating a nutritious diet, and prioritizing adequate sleep.

Strengthening the muscles around the affected joints can provide added stability and support, reducing the risk of dislocations and subluxations. Additionally, targeted exercises can help improve joint proprioception and overall function.

Stress management techniques, such as mindfulness meditation, deep breathing exercises, and therapy, can also help prevent flares. By developing effective coping mechanisms for stress, individuals can reduce the likelihood of triggering a flare.

A strong and healthy body is more resilient and better equipped to handle the challenges associated with hEDS and Hypermobility Spectrum Disorders.

Medical treatments

In some cases, medical treatments may be necessary to manage flares in hEDS. It is important to have open and honest discussions with your healthcare providers about your symptoms and treatment options. Together, you can determine the most appropriate course of action for managing flares.

Lifestyle changes to help alleviate flares

Making certain lifestyle changes can help alleviate the impact of flares and improve overall wellbeing in individuals with hEDS.

One vital lifestyle change is prioritising self-care. This includes engaging in activities that promote relaxation and stress reduction, such as taking regular breaks, practicing mindfulness, and engaging in hobbies that bring joy and fulfillment.

Dietary modifications may also be beneficial in managing flares. Adopting a balanced and nutrient-rich diet that focuses on whole foods can help support overall health and reduce the risk of flares.

Maintaining good posture can provide added stability and reduce the risk of joint injuries during a flare.

Lastly, seeking support from others who understand the challenges of living with hEDS can be immensely beneficial. Online communities, support groups, and local organisations can provide a sense of belonging and a platform for sharing experiences and coping strategies.

Conclusion: Living with hEDS and managing flares

Living with hypermobile Ehlers Danlos Syndrome (hEDS) and Hypermobility Spectrum Disorders can present unique challenges, particularly when it comes to managing flares. Flares can be unpredictable, disruptive, and painful, but with the right strategies and support, individuals with hEDS can minimize their impact on daily life.

Understanding the triggers and mechanisms behind flares is essential in developing effective management and prevention strategies. By identifying personal triggers, implementing lifestyle modifications, and seeking appropriate medical treatments, you can take control of your hEDS and lead fulfilling lives.

Strength and fitness provide an invaluable strategy in minimising and managing flares.

Remember, you are not alone in your journey with hEDS. At Acer Fitness we’re here to help you manage your condition and live your life to the fullest.