Easing into Exercise After PsA Flares

It's tough to start trying to exercise and rebuild your body after psoriatic arthritis (PsA) flares. When you first start, it can feel like you're working with a whole new body and you might find yourself feeling weaker or tiring out quicker. It makes it both physically and mentally challenging to get back into exercising.

But it's so important to try and work the muscles around your joints after a flare. Not to mention, it's a relief to feel your energy and strength come back gradually.

Recently, I've gone through the span of about a year with my PsA being hard to control. I've gotten to experience the joys of easing back into exercise. Whether you're working with a physical therapist or doing things solo, here are some tips that are helping me get through it.

Movement matters during and after flares

While most of this article is about post-flares, staying somewhat active during flares is good. Maintaining your average fitness level during a flare is not usually possible.

But it's good to move in any way you can manage. Even the walk to get the mail can make a big difference if that's all you can do.

First and foremost, resist the temptation to compare where you are now to where you were before. It helps to go into this with a rebuilding mind frame. (Easier said than done.)

When I'm coming back from a flare, I always notice the strength and stamina I've lost. It's frustrating to have to end a workout in five minutes when I usually can do twenty minutes. Or if I can barely handle doing errands that I usually find easy. But I keep in mind that whatever I accomplish is the first of many steps in the right direction.

Start small

It's important not to overdo things, especially as your flare calms down. Start small and go slow. If you were walking a mile prior to a horrible flare, still try going on a walk, but don't feel too bad if it takes you a while or if you can't make it a whole mile. Just do what you can, and try to be consistent.

Track your progress

Whether you use a Fitbit or good old-fashioned paper and pencil, tracking your progress can help in many ways. First, hopefully, it will be encouraging if you notice a slow but steady improvement!

Second, if you notice a plateau or decline, it can tell you that something might not be working out. Maybe you're doing something too intense, and you need to switch to a lower-impact form of exercise or see a physical therapist for help.

Or perhaps you feel like you're at the end of your flare, but it's just not letting go. Tracking and making short notes can help you keep track of your condition and indicate whether it's time to seek help from your rheumatologist.

Try something new

After a flare, you might need to try something new. You might need a new routine, new exercises, or even different ways to cope afterward.

The past year has been tough on my hips. They've gotten really weak, and working on strengthening them has been challenging. I'm exercising with a new body and have found that different things are working now.

I usually don't use ice on my joints, but I found it helpful after starting to exercise again. Icing after the stationary bike has helped reduce my post-workout pain significantly.

I also discovered that the elliptical machine has been much more helpful this time than walking on the treadmill. I'm building up a lot of muscles with less impact. Of course, this won't work for everyone; this is my experience (and has been approved by my doctor).

Post-flare recovery

Most importantly, reach out for help if you need it. Let your doctor know if you're struggling with a flare that doesn't seem to go away or limits you in ways you're not used to.

Reach out to a physical therapist; even one appointment to show you how to exercise can help.

Never do something that hurts. Listen to your body and don't push it! Post-flare exercise isn't about making things and feeling the burn; it's about slowly rebuilding strength.