diff --git a/easytier/src/peers/peer_ospf_route.rs b/easytier/src/peers/peer_ospf_route.rs
index 892029f0..f346d475 100644
--- a/easytier/src/peers/peer_ospf_route.rs
+++ b/easytier/src/peers/peer_ospf_route.rs
@@ -659,7 +659,8 @@ impl SyncedRouteInfo {
         }
     }
 
-    fn update_foreign_network(&self, foreign_network: &RouteForeignNetworkInfos) {
+    fn update_foreign_network(&self, foreign_network: &RouteForeignNetworkInfos) -> bool {
+        let mut changed = false;
         for item in foreign_network.infos.iter().map(Clone::clone) {
             let Some(key) = item.key else {
                 continue;
@@ -675,10 +676,15 @@ impl SyncedRouteInfo {
                 .and_modify(|old_entry| {
                     if entry.version > old_entry.version {
                         *old_entry = entry.clone();
+                        changed = true;
                     }
                 })
-                .or_insert_with(|| entry.clone());
+                .or_insert_with(|| {
+                    changed = true;
+                    entry.clone()
+                });
         }
+        changed
     }
 
     fn update_my_peer_info(
@@ -2847,8 +2853,14 @@ impl RouteSessionManager {
         dst_peer_id: PeerId,
         mut sync_now: tokio::sync::broadcast::Receiver<()>,
     ) {
+        const RETRY_BASE_MS: u64 = 50;
+        const RETRY_MAX_MS: u64 = 5000;
+
         let mut last_sync = Instant::now();
         let mut last_clean_dst_saved_map = Instant::now();
+        // Keep retry_delay_ms across outer iterations so that rapid
+        // connect/disconnect flaps don't fully reset the backoff.
+        let mut retry_delay_ms = RETRY_BASE_MS;
         loop {
             loop {
                 let Some(service_impl) = service_impl.clone().upgrade() else {
@@ -2875,13 +2887,18 @@ impl RouteSessionManager {
                         last_clean_dst_saved_map = Instant::now();
                         service_impl.clean_dst_saved_map(dst_peer_id);
                     }
+                    // Successful sync: decay backoff towards base so the next
+                    // real failure still starts at a reasonable level, but
+                    // don't fully reset to avoid 50ms bursts during flapping.
+                    retry_delay_ms = (retry_delay_ms / 2).max(RETRY_BASE_MS);
                     break;
                 }
 
                 drop(service_impl);
                 drop(peer_rpc);
 
-                tokio::time::sleep(Duration::from_millis(50)).await;
+                tokio::time::sleep(Duration::from_millis(retry_delay_ms)).await;
+                retry_delay_ms = (retry_delay_ms * 2).min(RETRY_MAX_MS);
             }
 
             sync_now = sync_now.resubscribe();
@@ -3214,17 +3231,18 @@ impl RouteSessionManager {
             service_impl.update_route_table_and_cached_local_conn_bitmap();
         }
 
+        let mut foreign_network_changed = false;
         if let Some(foreign_network) = &foreign_network {
             // Step 9b: credential peers' foreign_network_infos are always ignored
             if !from_is_credential {
-                service_impl
+                foreign_network_changed = service_impl
                     .synced_route_info
                     .update_foreign_network(foreign_network);
                 session.update_dst_saved_foreign_network_version(foreign_network, from_peer_id);
             }
         }
 
-        if need_update_route_table || foreign_network.is_some() {
+        if need_update_route_table || foreign_network_changed {
             service_impl.update_foreign_network_owner_map();
         }
 
@@ -3243,7 +3261,13 @@ impl RouteSessionManager {
             .disconnect_untrusted_peers(&untrusted_peers)
             .await;
 
-        self.sync_now("sync_route_info");
+        // Only trigger reverse sync when we actually received new data that
+        // needs to be propagated to other peers.  Previously this was
+        // unconditional, which created an A→B→A→B ping-pong storm even when
+        // there was nothing new to propagate.
+        if need_update_route_table || foreign_network_changed {
+            self.sync_now("sync_route_info");
+        }
 
         Ok(SyncRouteInfoResponse {
             is_initiator,