The Best & Worst Activities for Hypermobile Joints
Hypermobile joints are joints that move beyond the usual range of motion. They don’t cause medical issues or discomfort for many people who have them. In fact, hypermobile joints can be an advantage for some gymnasts, dancers, or musicians. Around 25 percent of people have hypermobility.
However, some people with hypermobile joints experience dysfunction and pain.
Some people have more severe underlying conditions linked to hypermobile joints, known as heritable disorders of connective tissue, including Ehlers-Danlos syndrome, Marfan syndrome, or Down syndrome.
Choosing the right exercises and avoiding those that may aggravate or injure hypermobile joints can help you stay active while managing this sometimes challenging condition.
Connecting with a physician or physical therapist and working together on an exercise plan can help you exercise safely with hypermobility.
Exercising With Hypermobile Joints
Exercise is a vital part of anyone’s week. Having hypermobility just means adjusting your approach, not stopping completely.
However, people with a hypermobility spectrum disorder face several challenges around exercise, including:
Increased risk of joint dislocations or subluxations, in which joints move out of place
Extreme tiredness
Postural tachycardia syndrome (POTS), a condition that leads to symptoms like a rapid heart rate and dizziness when you move from lying down to standing
Orthostatic hypotension, or low blood pressure when standing up
Alongside general benefits such as improved cardio, alertness, sleep, and weight management, exercise can provide benefits specific to those with hypermobility. These include:
Improving the sense of the position of a joint, known as proprioception
Improving joint stability in hypermobile joints
Improving muscle strength
Preserving bone density and reducing osteoporosis risk
Limiting chronic pain
Protecting emotional well-being and reducing anxiety and stress
Maximizing independence
Before starting an exercise program, get clearance from your doctor.
Bear in mind that the level of exercise you can do will depend on the specific needs and issues that hypermobility presents you with.
Hypermobility spectrum disorders affect everyone differently, so it can help to have a physical therapist assess your needs on an individual level to work out the best movements and exercises for you.
It’s also important to progress strength training loads slowly. Avoid adding more weight and reps on the same day. Complete motions slowly. Stop short of any range of motion that causes pain.
Activities to Include With Hypermobile Joints
Listen to your body. Work with a physical therapist to plan a routine that works for you. If you have specific joints that regularly dislocate, you can use a splint or elastic bandage to support the joint during exercise.
Exercises that relieve load on the joints may help prevent pain and injury. Swimming can be a good choice, as the water supports your body weight. Cycling is another good option.
Isometric exercises that involve contracting muscles without moving a joint can increase the joint’s stability and strength to balance the excess movement. These exercises might include wall sits, hip or pelvis bridges, and whole-body planks.
You can adjust these exercises based on endurance, strength, and how much pain you experience. For example, in a typical wall sit, you sit with your back flat against a wall and hold the position with your legs at a right angle.
You can adjust a wall sit so that the angle is greater than 90 degrees, gradually bringing it to a right angle as you get more comfortable with the exercise.
Likewise, you can start a plank from your knees, rather than the whole body.
If hypermobility affects your proprioception and balance, you might want to prioritize activities to help develop these, including tai chi, qi gong, and standing balance exercises, such as standing on a single leg or using a balance board.
In people with hypermobility, proprioception can be challenging, as the nervous system often has issues detecting when a joint has moved beyond its comfortable limits.
The American Council on Exercise recommends performing slow, controlled movements and supporting nervous system control with yoga, deep breathing, and meditation.
Pilates is another form of exercise that prioritizes slow, controlled, comfortable movements. In particular, Pilates with modifications can help improve core strength, body awareness, proprioception, and motor control. It might be better to avoid high-level classes that put additional stress on the body and let the instructor know about your condition before you start a class.
If you’re practicing balance exercises, do so in a safe environment, such as close to a wall or with chairs on either side of you. You can also try exercising while seated on a gym ball or wobble cushion. Chair dancing is another option if standing up while exercising taxes your balance too much.
You might not feel up for structured exercise, and that’s fine. Completing household chores like cleaning or gardening in a controlled manner that engages the core counts as physical activity.
Activities to Avoid With Hypermobile Joints
People with hypermobility can certainly still exercise. In fact, it’s crucial for managing the condition.
However, if you take part in exercises or movements that seem to cause pain, stop them until you can work out the cause or source of the pain.
Exercises to limit or approach cautiously include:
Contact sports
Running, jumping, and other high-impact activities
Activities that involve acute twisting or pivoting, such as volleyball or basketball
You may also need to avoid general stretching, as you may not be aware that you’re moving through the area with too much motion.
In people who are able to hyperextend the knees, they may need to avoid this movement during exercises such as planks, squats, or lunges. This can place extra strain on the surrounding tissues and make hypermobility worse over time.
The Takeaway
If you have hypermobile joints, working with a healthcare professional or physical therapist can help you develop a safe and effective exercise plan for your individual needs.
Engaging in low-impact exercise, such as swimming and cycling, can protect your joints while offering the benefits of improved coordination, balance, and strength.
Gradually increase exercise intensity. Be mindful of your body’s signals to avoid excessive joint movement, which may lead to injury or discomfort.
Use caution or avoid high-risk activities, like contact sports or those involving acute twisting, to prevent further joint issues. Seek medical attention if you experience pain or suspect a joint injury.
