I think keeping a journal is helpful. Log into it what you eat, when you eat it...exercise type and length of time doing it.
Sleep each night. etc etc.

I was fine at the gym once until I tried the resistance machine for the calves. Oh, boy did my feet flare on that one. Nothing else really flared me that one did! It had a foot pedal you depress and adjust weights.. Like an old time sewing machine bar before
electricity. Never again!

I do flexes and other isometric things in bed if I get up in the night. It makes for easier rising in the morning (less pain). At PT they taught me many isometric things to do while watching TV or lying in bed. That moves the blood around and keeps the muscles loose.