Navigating Exercise with Hypermobility

A Physical Therapist’s guide to an active lifestyle

Living with hypermobility can present unique challenges when it comes to starting or maintaining a healthy exercise routine. As a physical therapist specializing in hypermobility, I often encounter clients seeking guidance on how to approach fitness without compromising joint health. Here are key principles to consider, ensuring a safe and effective exercise regimen for those with hypermobility.

1. Find Your Entry Point:

   Begin by identifying movements that feel comfortable and controlled. It might be tempting to dive into advanced exercises, but starting with a solid foundation is crucial. This could mean modified versions of traditional exercises or exploring alternative activities that suit your body's needs.

2. Emphasize Strength and Forget about Stretching:

   Contrary to common fitness advice, hypermobile individuals should avoid stretching, especially static stretching. Focus on building muscle to support and stabilize joints throughout their full range of motion. This approach helps create a protective muscular framework, reducing the strain on hypermobile joints.

3. Develop Proprioception:

   Enhance your body's awareness and control through proprioceptive exercises. Incorporate balance and stability drills to improve joint position sense. This not only aids in injury prevention but also promotes a better understanding of your body's limits, fostering a sense of confidence during physical activity.

4. Avoid Uncontrolled Positions:

   One of the pitfalls for hypermobile individuals is collapsing into positions that strain the joints. Let’s make an example: shoulders and overhead movements. During overhead exercises, focus on maintaining scapular and trunk stability to prevent the shoulder from moving into a vulnerable position. Don't sacrifice control for range; it's about quality over quantity.

5. Steer Clear of High-Impact Activities:

   Hypermobile joints are more susceptible to injury, making high-impact activities less than ideal. Opt for low-impact alternatives such as swimming or cycling to minimize stress on the joints while still promoting cardiovascular health.

By following these principles, individuals with hypermobility can craft a fitness routine that supports overall well-being while minimizing the risk of joint instability. Remember, it's a journey of self-discovery and adaptation – find what works for you and build from there.