By Muhiyadin Bouh
Joint hypermobility is when a joint is overly flexible and can move beyond the normal range of motion. It can cause no problems, but it can result in instability, sprains, subluxations (partial dislocations), and general joint pain.
There are a number of syndromes that can cause hypermobility by affecting a person’s connective tissue, leading to stretchy ligaments that cannot support a healthy joint. These syndromes will also cause other systemic symptoms such as chronic pain, fatigue, gastrointestinal issues and dizziness. Such syndromes include:
Yes, via a combination of physical examinations and a detailed personal history, a physio can determine if your joints are hypermobile.
The Beighton score is a screening tool that can further confirm this. It’s a series of questions that assesses the flexibility of multiple joints. The higher the score, the greater the hypermobility. This will also help the physiotherapist design a personalised exercise plan.
Yes, a combination of exercises and movements can help strengthen joints and reduce stiffness, giving you more confidence to live your life. Strengthening the muscles around the hypermobile joint will increase the stability, and getting the joints moving will maintain range of motion. With guidance from a physiotherapist, you can prepare to take part in new activities or prevent re-injury.
Your physio will provide you with a programme of exercises that steadily strengthen the body while reducing flare-ups.
Lots of people with hypermobility complain of feeling stiff and will stretch regularly, but as you strengthen, those feelings will often disappear. Rather than stretching more, focus on gaining strength and control.
If you are hypermobile, you can participate in all activities, but you need to gain strength and stability in the joints before doing so.
Low-impact aerobic exercises are a great start if you have hypermobility. Examples are walking, cycling, swimming and yoga. These will support cardiovascular health while loading the joints and working on mobility.
Many individuals with hypermobility believe they can only do these low-impact exercises for the rest of their lives, but in reality, you can participate in most activities. As long as you build the strength and stability needed first. Gradually exposing the joints to load is key, and maintaining regular exercise is vital. If you’ve had to stop your programme, always ease back in instead of picking up where you left off.
Yes, certain types of yoga can support joint health if practised correctly. Gentle forms like Hatha or restorative yoga can help build control, body awareness and stability without pushing already flexible joints too far.
Avoid forms of yoga that encourage extreme ranges or deep stretching unless supervised by someone who understands hypermobility.
Always be considerate about how much stress you are putting through a joint, whether it be load or stretch. Don’t put your joints through more than they can bear. Be familiar with the signs of fatigue so that you know when to take breaks. The strengthening process will take time, so don’t be hasty and do something that your muscles aren’t ready for.
If you’re living with hypermobility, you shouldn’t let that stop you from living a happy and fulfilled life. If you’re interested in knowing more about physiotherapy for hypermobility, you can book an appointment with us and get a tailored exercise plan.