Living with fibromyalgia means navigating a condition that affects each person differently. Some experience constant muscle pain and fatigue, while others deal with cognitive difficulties often referred to as “fibro fog.” To make matters more confusing, the intensity of these symptoms can vary dramatically between those who experience them.
For many people with fibromyalgia, the most challenging moments come during what’s known as a flare-up. These periods bring a sudden and significant increase in symptom intensity that can disrupt daily life and make even simple tasks feel overwhelming.
Fibromyalgia flare-ups can seem to appear without warning, leaving you frustrated and searching for answers. However, by paying close attention to your body and keeping track of when these episodes occur, you may begin to identify patterns and triggers. Understanding what causes fibromyalgia flare-ups can help you take proactive steps to minimize their frequency and severity.
Common fibromyalgia flare-up symptoms
During a fibromyalgia flare-up, you might notice one or more of your typical symptoms becoming more intense. Common symptoms include:
- Widespread pain: Muscle aches and soreness that affect multiple areas of the body, often described as a deep, throbbing pain
- Extreme fatigue: Feeling exhausted even after a full/normal night’s sleep, with energy levels low enough to make basic activities difficult
- Sleep disturbances: Trouble falling asleep, staying asleep, or achieving restorative sleep
- Cognitive difficulties: Problems with memory, concentration, and mental clarity
- Increased sensitivity: Heightened response to touch, temperature, light, and sound
- Headaches or migraines: Tension headaches or more severe migraine episodes
- Digestive issues: Bloating, constipation, diarrhea, or irritable bowel syndrome (IBS) symptoms
- Mood changes: Increased anxiety, depression, or irritability
Not everyone will experience all of these symptoms during a flare-up. Your specific combination of symptoms may differ from someone else’s, and the duration of flare-ups can range from a few days to several weeks.
How to treat symptoms during a flare-up
When you’re in the middle of a fibromyalgia flare-up, finding relief becomes a top priority. While there’s no one-size-fits-all treatment for fibromyalgia flare-ups, several self-care strategies can help manage symptoms at home:
- Rest and gentle movement: Finding a balance between moving around and resting your body is difficult, but important. While you need adequate rest during a flare-up, gentle stretching or short walks can help reduce stiffness without overtaxing your body.
- Heat and cold therapy: Apply heating pads to sore muscles or take warm baths to ease tension. Cold packs can help reduce inflammation and numb sharp pain or swelling.
- Stress reduction techniques: Practice deep breathing exercises, meditation, or progressive muscle relaxation to calm your nervous system and reduce pain perception.
- Sleep hygiene: Maintain a consistent sleep schedule, create a comfortable sleep environment, and avoid using screens right before bedtime to improve sleep quality.
- Healthy eating: Focus on anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids while limiting caffeine, alcohol, and highly processed foods.
- Gentle massage: Light self-massage can help relieve muscle tension and improve circulation.
Remember to listen to your body and avoid pushing through severe pain. If symptoms become unbearable or don’t improve with home care, contact your healthcare provider for additional support or reach out to our team.
Finding the cause for your flare-up
Identifying what triggers your fibromyalgia flare-ups often requires a little bit of detective work. While some flare-ups may seem random, patterns often emerge if you start tracking your symptoms.
The most effective tool for uncovering your triggers is a symptom journal. When you feel a flare-up beginning, take time to record details about your recent activities and circumstances. Consistency is crucial—the more information you gather over time, the clearer the patterns become.
What to track in your fibromyalgia symptom journal
- Environmental factors: Track the weather with your flare-ups, including temperature, humidity, or barometric pressure. Many people find that cold, damp weather or sudden weather changes can trigger symptoms.
- Physical activity: Record your activity level for the past few days. Did you overexert yourself with exercise, housework, or a physically demanding project? Conversely, have you been more sedentary than usual?
- Food and beverages: Write down what you’ve eaten and drunk, particularly any new foods, large meals, or items you consume infrequently. Some people discover that certain foods exacerbate their symptoms. (Note: Some people find it empowering to record detailed information about their food intake whereas for others it can be an anxiety trigger in itself. Use a food journal if it is a positive experience.)
- Sleep patterns: Track your sleep quality and duration. Poor sleep can trigger flare-ups, creating a difficult cycle to break.
- Stress and emotions: Document stressful events, emotional upheavals, or periods of anxiety and depression. Emotional stress is one of the most common triggers for fibromyalgia flare-ups.
- Hormonal changes: Women should note their menstrual cycle or other hormone changes they experience, as hormonal fluctuations can influence symptom intensity.
- Treatment changes: Record any changes to your medications, dosages, or treatment plans. Sometimes adjustments can temporarily affect your symptoms.
- Illness or injury: Note if you’ve been sick, fighting off an infection, or dealing with an injury, as these can all trigger increased fibromyalgia symptoms.
Even without specifically reviewing or cross-referencing your notes, you may become aware of patterns that indicate certain behaviors or circumstances make your symptoms worse. Share this information with your healthcare provider, who can help you interpret the data and adjust your management plan accordingly.
Comprehensive fibromyalgia support at Peak Performance Clinics
Managing fibromyalgia successfully often requires a comprehensive approach that’s tailored to your unique needs. At Peak Performance Clinics, our specialists understand the complexities of fibromyalgia and work with you to develop personalized treatment strategies.
Our team can help you identify your specific triggers, create effective symptom management plans, and provide ongoing support throughout your journey. Whether you’re experiencing frequent flare-ups or looking for ways to improve your overall quality of life, we’re here to help.
Start a conversation about how we can help you live an active, full life with fibromyalgia by calling a Peak Performance Clinic near you or by requesting your first appointment online today.