One of the biggest hurdles I experience living with rheumatoid arthritis (RA) is learning the delicate balance between activity and rest to avoid triggering painful flares. Overdoing it, whether due to necessity or a desire to momentarily forget the limitations of disease, comes with repercussions that aren’t always immediate but can be debilitating.
There are times when I know I have to overdo it, maybe for a big event, a holiday, or an emergency. I can’t always avoid overdoing it. Life is unpredictable, but knowing my body and how to cope with a flare from overdoing it can help me navigate those times when I must push myself.
What It Feels Like When I Overdo It
The body sends warning signs when it’s been pushed too hard. The red flags usually show up as joint pain from overuse. But overdoing it can also cause heightened fatigue or brain fog that drains my limited energy. If I can’t finish everything I need to do, chances are, I’ve overdone it.
When I push too hard, the symptoms can intensify. It’s like my body’s alarm system going off, urging me to stop. I feel it in my joints, especially if I’m on my feet for too long or doing household chores, gardening, or even just trying to forget I have RA and live like I don’t. For example, during holidays or events, I might want to feel “normal,” but I know I’ll pay for it later.
When this happens, my feet, ankles, and knees start to hurt, and the pain feels hot and burning. The only things that help are ice, rest, and elevation.
Causes of Overexertion
Living with RA requires constant adjustment. Recognizing the signs of overexertion and understanding the triggers can help.
Good Days and Bad Days
Not every day with chronic illness is the same. There are good days, bad days, and everything in between. Some days I can do more; other days, even small tasks are too much. That’s why making plans in advance is so difficult.
Natural Variations in Inflammation
Flares happen due to natural fluctuations in inflammation. They can vary in intensity, duration, and frequency. I can do everything right and still have a flare, which makes it easier to overdo things.
Overdoing It
Pushing yourself too hard physically can trigger a flare. Listen to your body and recognize when it’s time to rest so you don’t have to spend as much time recovering. Here are a few more trigger
Stress
Emotional stress can worsen inflammation. Since stress can’t always be avoided, having healthy coping mechanisms is key.
Infections
Infections can set off flares and make daily tasks harder.
Poor Sleep
Lack of quality sleep increases fatigue and pain, making it easier to overdo it.
Medication Timing
If your treatment involves weekly or monthly doses, you might feel worse leading up to your next dose. I call this the “nightmare before medication day.” It’s during these times I’m more likely to overdo it.
Hormones
Hormonal changes, especially before my period, worsen my symptoms. I deal with increased fatigue, pain, brain fog, poor sleep, and anxiety. These heightened symptoms make overdoing it almost unavoidable.
Coping Strategies for Overdoing It
Recovering from overexertion requires acceptance and self-compassion. It’s essential to let your body heal without guilt. Here are some strategies that work for me:
- Pacing: Learning to pace yourself takes time but helps you avoid overdoing it. Break tasks into smaller steps and take regular breaks.
- Listen to your body: Pay attention to your body’s early warning signs, like pain or fatigue, and stop to rest. Ice packs or heat can help manage flare symptoms.
- Rest and recovery: Rest is not a sign of weakness — it’s a necessity. Allow your body time to heal.
- Self-management toolkit: Have tools ready to manage flares, like ice packs, heating pads, and medications.
- Talk to your rheumatologist: If recovery is taking longer or flares are worsening, check in with your doctor. Your treatment plan might need adjusting.
Learning to Adapt
Life with RA is unpredictable, and overexertion sometimes happens despite my best efforts. But with self-awareness, pacing, and the right tools, I can reduce its impact. Learning to say “no” when I need to, prioritizing rest, and having a plan for flare days are key. RA may make life harder, but by understanding my limits and listening to my body, I can still find ways to thrive.
Want to Get More Involved with Patient Advocacy?
The 50-State Network is the grassroots advocacy arm of CreakyJoints and the Global Healthy Living Foundation, comprised of patients with chronic illness who are trained as health care activists to proactively connect with local, state, and federal health policy stakeholders to share their perspective and influence change. If you want to effect change and make health care more affordable and accessible to patients with chronic illness, learn more here.
