Calm the Symptoms. Protect Your Progress. Return to Movement Gradually.

A flare-up can happen even when recovery is going well. Increased pain, stiffness, muscle guarding, soreness, or sensitivity does not automatically mean that you have injured yourself again or lost your progress.

The goal during a flare-up is to reduce unnecessary irritation, keep the body gently moving when appropriate, and gradually return to your normal recovery routine as symptoms settle.

🧭 What Is a Flare-Up?

A flare-up is a temporary increase in symptoms.

You may notice:

• Increased soreness or aching
• More muscle tension or guarding
• Increased stiffness
• Reduced tolerance for certain movements
• Greater sensitivity after activity
• Symptoms that feel stronger than usual
• Temporary reduction in comfortable range of motion

Flare-ups may occur after increased activity, prolonged positions, poor sleep, stress, repetitive movement, exercise progression, travel, or sometimes without an obvious cause.

🧠 First: Don’t Assume You’ve Lost Your Progress

When symptoms increase, it can be tempting to stop everything.

For many common musculoskeletal flare-ups, completely avoiding movement for an extended period can lead to additional stiffness and apprehension about moving.

Instead, think: