Thank you fox_m, I'm going to check out the refresh rate on my Mac. I think the problem was simply the MacBook Pro not able to play the ProRes 422 4K smoothly. Might have been tired too ... rescued a whole project from Resolve (my friend was going nuts) and rebuilt it in Final Cut (my friend much happier), and then helped her finish it.
I mastered an H264 and it played smoothly through, no jaggedness. I only used the optical flow on a couple of shots that were particularly twisty/busy. Though in the end I might not have needed to, as you suggest.
I do have the new Mac cinema monitor back in my cutting room ... and I do sometimes have trouble getting the ProRes 422 and above to play smoothly. The MacBook Pro is 2019 and maxed out with everything you could get at the time, so it's not old and sluggish, yet. And ... I'm going to read about refresh rates ... thank you kindly for that, very much appreciated.
All the best, B