Joint hypermobility means your joints can move farther than most people’s without feeling pain or discomfort. It might sound like a superpower to be extra flexible, but it can actually make your joints less stable and more likely to get hurt during exercise. If you have joint hypermobility, it’s really important to be careful with how you move and exercise so you can stay strong without causing damage.
In this post, I’ll explain what joint hypermobility is, why it matters when you’re working out, and share tips to help you exercise safely and confidently.
What is Joint Hypermobility?
Joint hypermobility means your joints can move beyond the typical range of motion that most people have. Imagine being able to bend your fingers backward more than usual or easily twist your knees in ways others can’t. This happens because the connective tissues, like ligaments and tendons, are looser or more flexible than normal.
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For some people, joint hypermobility is just a harmless trait that doesn’t cause problems. But for others, it can lead to joint pain, frequent sprains, or a feeling that their joints are unstable. When this happens, it’s often called a hypermobility spectrum disorder or Ehlers-Danlos syndrome, depending on the severity and other symptoms.
Common Symptoms and Challenges During Exercise
Exercising with joint hypermobility can come with some unique challenges. Many people notice symptoms that can make staying active a bit tricky, such as:
- Joint Pain or Discomfort: Moving beyond a joint’s normal range can cause soreness or aching during or after exercise.
- Frequent Joint Instability: Joints may feel like they’re slipping out of place or “giving way,” especially during weight-bearing activities.
- Muscle Fatigue: Because the muscles have to work harder to support loose joints, you might get tired more quickly.
- Increased Risk of Injury: Sprains, strains, and dislocations are more common if you’re not careful with how you move.
- Balance and Coordination Issues: Some people with hypermobility find it harder to maintain balance, which can affect certain exercises.
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These symptoms don’t mean you should avoid exercise altogether. Instead, they highlight the importance of choosing the right types of activities and paying attention to your body’s signals. With the right approach, you can build strength, improve stability, and stay active without causing harm.
Why Safe Exercise Matters for People with Joint Hypermobility
If your joints move more than most people’s, they can sometimes feel unstable or wobbly. Because of this, it is really important to be careful when you exercise. If you are not careful, you could hurt yourself more easily or make joint pain worse.
But that does not mean you should stop exercising. In fact, moving your body regularly is one of the best ways to help your joints feel stronger and more supported. When you exercise safely, you build the muscles around your joints which helps keep everything in place and can even reduce pain over time.
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The goal is to find the right balance. Exercise enough to get stronger without pushing your joints too far. With the right approach, exercise can help you feel better and stay active for years to come.
Best Types of Exercise for Hypermobility
For those with hypermobile joints, exercises that build muscle strength, improve joint stability, and support bone health are especially beneficial.
- Resistance Training: Engaging in light to moderate resistance exercises, such as using resistance bands or light dumbbells, can effectively strengthen muscles without putting too much stress on the joints. These controlled movements help create muscular support around vulnerable joints.
- Low-Impact Cardio: Activities like swimming, cycling, and rowing provide cardiovascular benefits while being gentle on the joints. It’s important to avoid pushing joints beyond their comfortable range during these workouts to prevent strain.
- Pilates: This low-impact exercise emphasizes core strength, postural control, and flexibility. However, individuals should avoid advanced or deep stretching movements that could overextend the joints.
- Weight-Bearing Activities: Walking, dancing, and light hiking are excellent for maintaining and improving bone density. These exercises provide the benefits of weight-bearing without the high impact associated with running or jumping.
- Balance and Proprioception Training: Practicing exercises like step-ups, lunges, and walking backward can enhance balance and coordination, reducing the risk of falls. Mind-body practices such as Tai Chi and Qigong are also effective in building joint stability and improving body awareness.
- Elliptical Workouts: Using an elliptical machine offers a low-impact, weight-bearing exercise option that supports cardiovascular health and bone strength while minimizing joint stress.
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Incorporating these types of exercises into a routine can help manage the challenges of hypermobility, keeping joints stronger and more stable over time.
Types of Exercise to Avoid
Because joint hypermobility varies greatly from person to person, there aren’t any exercises that everyone with the condition must avoid. What’s safe often depends on how severe the hypermobility is and which joints are affected.
However, certain types of exercise can place more strain on the joints and may be riskier for some individuals. These include:
- High-impact activities like running and jumping, especially on hard surfaces
- Sports that involve sudden movements or physical contact, such as football or basketball
- Heavy weightlifting, particularly if done without proper technique
- Excessive or deep stretching
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Some people with hypermobility may be able to do these exercises without pain or injury, while others might find them harmful. It’s important to get personalized guidance from a doctor or physical therapist to determine what’s best for your specific situation.
Nutrition and Lifestyle Tips to Support Joint Health
Taking care of your joints isn’t just about exercise. It also involves good nutrition and healthy lifestyle choices. Here are some simple tips to help keep your joints strong and feeling good:
- Eat Anti-Inflammatory Foods: Foods rich in omega-3 fatty acids like salmon, walnuts, and flaxseeds can help reduce joint inflammation. Also, include plenty of colorful fruits and vegetables, which provide antioxidants that support joint health.
- Focus on Bone-Healthy Nutrients: Calcium and vitamin D are essential for strong bones. Dairy products, leafy greens, fortified plant milks, and sunlight exposure can help you get enough of these nutrients.
- Stay Hydrated: Drinking plenty of water keeps your joints lubricated and helps maintain overall health.
- Maintain a Healthy Weight: Extra body weight puts more pressure on your joints. Keeping a healthy weight can reduce strain and lower the risk of joint pain.
- Prioritize Rest and Recovery: Giving your body time to rest between workouts is key to preventing overuse injuries and allowing your joints to recover.
- Manage Stress: Chronic stress can increase inflammation and muscle tension, which might worsen joint discomfort. Practices like mindfulness, gentle yoga, or deep breathing can help you manage stress better.
Combining these habits with safe exercise can go a long way toward supporting your joint health and overall well-being.
Conclusion
Living with joint hypermobility doesn’t mean you have to give up on staying active or enjoying exercise. The key is understanding your body, choosing the right types of movement, and listening closely to how your joints feel. By focusing on safe, supportive exercises and combining them with good nutrition and healthy habits, you can build strength, improve stability, and protect your joints for the long haul. Remember, it’s always a good idea to work with healthcare professionals who can help tailor a plan just for you. With patience and care, you can stay strong, active, and feeling your best.