4 ways to manage Hypermobility syndrome

WHAT IS JOINT HYPERMOBILITY?

Joint hypermobility is a condition where peoples joints are too loose. It occurs when the surrounding ligaments and joint capsules have excessive laxity.

Don’t worry joint hypermobility is very rarely anything to worry about. Most of the time it is called benign hypermobility syndrome. It is very rare for it to be severe enough to lead to a dislocation or subluxation (a partial dislocation) of the joint.

We all have our weaknesses and for those with joint hypermobility, it is their joints that are their weak link.

So if you have been diagnosed with hypermobile joints, here are 4 steps for you:

1: Stop pummelling the muscle into submission

Muscles tense-up for a reason.

Tell me when you foam rolled that knot out did it vanish forever?

I am willing to bet it came back. Muscles usually tense up to defend something, and if you have hyper-mobile joints, they are protecting your unstable joints. So please, please save the massages for the bodybuilders. Lest it becomes a bad habit like picking a scab, just because it seems a good idea at the time doesn’t make it good for you

2: Stop Static Stretches

Dislocations occur when joint ligaments and capsules get overstretched. Stretching especially whilst you are relaxing (called passive stretching) may feel nice, but it tones down protective tension at the point of a stretch where your joint needs stabilising the most. It also encourages the habit of relaxing at end range, so that when you do move your muscles will be too relaxed to stabilise, making the joint vulnerable.

Maybe your muscle was clinging on for dear life for a reason.

3: Build up your MUSCLES

If you had more muscle strength around a hypermobile joint then would be more stable. Don‘t worry resistance training wont turn you into Arnold Schwarzenegger overnight girls. Gaining a little bit more protective muscle than you currently have then you will be able to force your way out of dangerous positions.

It’s quite simple, if your joints are buckling under the pressure you NEED more muscle tension. The bigger the engines the easier you will find it to tense u

4: Dynamic Stretching

I know, I know STEP 1 says no stretching.

But…..

Their is a world of difference between tension reducing stretching, and dynamic stretching. As dynamic stretching:

-> Increases co-ordination

-> Increases stabilising tension at the end range of motion.

-> Can even help you with STEP 3, as it makes your muscles work.

In other words it is a form of moving that makes you more skillfull at moving in and out of dangerous positions. It also increase body-awareness which any yoga instructor will tell you is always a good thing. A good examples of an exercise methodology that includes a lot of dynamic stretching is vinyasa yoga.

(The caveat to this Step is that you must ensure you move your joint in a controlled fashion, it is best to avoid the type of stretching called ballistic. As a general rule the more you can control your joint the more stable it will be and the more it will be able to protect you as you move.)

SUMMARY:

So their you have it, thats 4-steps you can take to stabilise those hypermobile joints.

IF you want to have a FREE assesment to get a programme full of joint stabilising exercises then book an appointment in.

As always give me an email if you have any questions.

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REFERENCES:

1- Smith, 2013, Do people with benign joint hypermobility syndrome (BJHS) have reduced joint proprioception? A systematic review and meta-analysis.

2- Cressey, 2016, 4 Ways Hypermobile Clients Can Improve Their Training