Tips for a Holiday Season Without Flare-ups4 min read



And they’re all about gathering and stepping out of our routine. This can create a lot of pressure to “put your best foot forward,” but that can be hard when none of your feet are remarkably stable.

The good news is that with some minor mechanical and behavioral changes, we can make sure we have enough fun and still be in one piece to go back to our routines in January.

Let’s prepare together to have a holiday that will keep us safe and away from flare-ups. 

Are you ready to feel merry?


Handling Holiday Feasts!


The holidays are filled with delicious foods we crave all year long. It’s about abundance and sharing meals with your loved ones, but as Hypermobiles, we need to watch what we eat to avoid flare-ups.


  • Try to stick to your essential diet of whole foods, fruits, vegetables, and whole meats.
  • Keep your diet anti-inflammatory by avoiding sugar, alcohol, lactose, and dairy.
  • Don’t forget to hydrate and make sure you drink 6 to 8 glasses of water a day.



Cooking And Having Fun!


Now, are you in charge of the holiday dinner, and you are already scared of how you’ll feel afterward?

Don’t worry; these tips will allow you to cook a fantastic meal without wrecking yourself in the process.

  • Get larger knives for chopping – create more force with less effort.
  • Use small machines: choppers, blender cups, stir sticks.
  • Try to use your knuckles instead of your fingers to push your appliance’s buttons.
  • Hold your dishes with your open palm using force from your arm; this way, you can give your fingers a rest.



Handling Holiday Impromptu Plans


The holidays inevitably come with moments where there are impromptu plans; these are moments of spontaneity where you are taken away from your setup and comfort zone.

If you find yourself in this situation, make sure to: 

  • As soon as you walk through the door, do a quick survey. Check out the tables, the chairs, and then advocate for yourself. Don’t be shy to ask for what you want and need.
  • For meetings and gatherings, make sure to position yourself in a place where you can move around or use a wall to rest. The idea is to strategize to move without disrupting the gathering, this way; you won’t be stuck in a terrible position and cause a possible flare-up.



Baby, It’s Cold Outside


Is it cold where you are right now?

As I am sure you’ve noticed, cold can harm your Hypermobility symptoms.

When you get cold, your muscles tighten up to keep you warm, which causes spasms, headaches, and more!

To keep you safe this cold holiday season, check out these tips:

  • Try to avoid getting cold using enough layers.
  • Get harm warmers and use them inside your gloves.
  • If you get cold, take a hot shower or use your heating pad on your neck.
  • Stay hydrated to lower the effect of the temperature in your body.



Managing Family Expectations


The holidays are all about getting together with family and catching up on what everybody has been up to.

However, you deal with your Hypermobility every day, and it can get tiring to explain over and over your condition, which most of them may not understand.

To communicate more accurately and effectively, you can use one of two methods:

  • Keep things broad and straightforward. Often, our Hypermobility can be overwhelming to explain due to its complex nature. Some people are better at understanding these types of difficult conditions than others.
  • This approach should be used with a family member or friend with whom we feel comfortable sharing more in-depth details. When explaining your condition more in-depth, you only need to provide the information you feel comfortable giving.
  • This holiday, try to take some minutes to consider how comfortable you are sharing about your Hypermobility, and then go from there!



Setting Realistic New Year Resolutions


This is that time of the year where people start making new year resolutions.

It may be easy to promise the universe that you will change your life entirely in a year; however, for people with chronic conditions, these goals can end up making them feel like a failure next week.

It is essential to make realistic new year resolutions.

Here are some ideas!

  • Practice self-love & self-care.
  • Make your medical checkups and appointments a priority.
  • Get more sleep.
  • Try something new.
  • Practice honesty with struggles.
  • Leave 2021 behind.



Putting On And Taking Down Holiday Decorations


Most issues my patients encounter are related to the wrists. You have to use a lot of force to take downlights and ornaments

If you can relate, I recommend using a wrist brace. Here are some tips on selecting the right one for you:

  • Look for those created for carpal tunnel syndrome; these work perfectly for Hypermobile wrists.
  • Make sure it’s easy to put on and has good support.
  • Also, select one that’s snug, and that doesn’t bend.
  • Finally, stay away from those who are entirely made out of neoprene.



We can ensure that we have a fantastic holiday surrounded by those we love without worries by following these simple tips!

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About Kate

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Kate Skinner is a Doctor in Physical Therapy, co-founder of Great Divide Physical Therapy, and creator of Hypermobility Solution.

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