Here are four tips on how to go about the training when you have hypermobile joints: Target small, stabilising muscles before performing bigger, compound movements. For example, you could perform shoulder rotations to activate the rotator cuff muscle before performing bigger shoulder presses and movement.
Full Answer
Do you have hypermobile joints?
People with hypermobile joints can usually move their joints beyond the normal range. Yet, a professional should document this unusual flexibility and compare it to established norms. Being bendy can have consequences like muscle pain, bruising, fatigue and injury.
What kind of exercises can I do if I have hypermobile joints?
Hypermobile people have to learn to limit their range of motion in these joints — not expand it. Thus, people with hypermobile joints should avoid stretching exercises that work their elbow, knee and wrist joints. They should instead focus on gaining joint awareness.
What are some examples of hypermobile exercises?
Examples include bench presses and swimming. Open chain exercises produce more cutting force at the joint, according to a paper from the University of Southern Maine. Hypermobile people can avoid these large shear forces by doing closed chain exercises.
What are the health benefits of exercises for hypermobile people?
Exercise provides many health benefits, including an increase in heart health and a decrease in disease risk. Hypermobile people, however, often experience joint dislocations during training. Thus, it's important for them to work with a healthcare professional on proper technique.
Can you play sports with hypermobility?
The short answer is YES! Research has shown that although you can't change the properties of connective tissues in those with HMS exercise can increase the control and stability of the joints and reduce joint pain.
How do you stabilize hypermobile joints?
The best strengthening exercises to counter hypermobility target specific areas around the joint. For example, exercising your core, back and glutes help stabilize your hip joint, reduce pain and prevent hip injuries. Same with strengthening the rotator cuff to help protect you from pain and possible shoulder injuries.
What sports are good for people with hypermobility?
Some of the best things to do if you are hypermobile are to go swimming and/or cycling. These two sports avoid lots of impact through your joints, strengthen your muscles and help your heart and lungs stay healthy. As you get stronger and fitter, start introducing other sports like netball, football, dancing, etc.
Can you fix joint hypermobility?
There's no cure for joint hypermobility syndrome. The main treatment is improving muscle strength and fitness so your joints are better protected. A GP may refer you to a physiotherapist, occupational therapist or podiatrist for specialist advice.
Is joint hypermobility a disability?
Is my hypermobility syndrome a disability? Some people are disabled by their hypermobility, other people are not. Symptoms can also change over time, so some people may go through periods of being disabled and periods of not being disabled by their condition. It all depends on how you personally are affected.
Is weight training good for hypermobility?
When you're strength training with hypermobility, more is not better; the right amount is better. So, this means that if you need to start with active movement, with no weight because that makes your muscles tired, then do it. Don't think if you push harder and do more; it will work better or faster.
What are hypermobile people good at?
Joint hypermobility means that some or all of a person's joints have an unusually large range of movement. People with hypermobility are particularly supple and able to move their limbs into positions others find impossible.
Are squats good for hypermobility?
Exercises for Hypermobility #4: Squats. Squats are an excellent way to strengthen your legs. Start with small ones, and don't try to go down too low. Focus on your mechanics bending from your hips and sticking your butt out like you are going to sit down in a chair.
Is riding a bike good for hypermobility?
You can be hyper-mobile, strong, fit and active but it takes work! Exercise is good. Guidelines suggest gentle, non-impact exercise such as swimming or cycling and pilates. Cycling is brilliant if you have this condition, low impact and aerobic as well.
Does hypermobility syndrome get worse with age?
Joint hypermobility syndrome is most common in children and young people. It affects people assigned female at birth (AFAB) and people of Asian and Afro-Caribbean descent more often. It usually gets better with age.
Should you stretch if you are hypermobile?
Stretching can provide a good way to create body awareness and is an activity that is rich in sensory information, which is always good for the hypermobile, allowing you better control over joints. Anecdotally, it is also a very good way to change the subjective feeling of constant tightness.
Does hypermobility make you tired?
Fatigue may be a major symptom in hypermobile type Ehlers-Danlos syndrome (hEDS) and hypermobility spectrum disorder (HSD).