What is Joint Hypermobility, and How Can You Manage It?
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If you've ever been told you're "double-jointed" or found yourself easily touching your toes when others struggle, you might have joint hypermobility. While flexibility can seem like a blessing, for some people, it can come with its own set of challenges. Joint hypermobility refers to an increased range of motion in the joints, which can lead to discomfort, instability, and even long-term health issues. But understanding this condition and knowing how to manage it can help you maintain joint health and live pain-free.
What is Joint Hypermobility?
Joint hypermobility occurs when the ligaments, tendons, and connective tissues that support the joints are more flexible than usual. This allows the joints to move beyond the typical range of motion. It’s more common in women and children, but it can persist into adulthood. Some people may have a mild form of hypermobility, while others may experience more severe symptoms as part of a condition called hypermobility spectrum disorder (HSD) or Ehlers-Danlos Syndrome (EDS), a connective tissue disorder.
Common Signs of Joint Hypermobility
Wondering if you might have joint hypermobility? Here are a few telltale signs:
- Extreme flexibility in your elbows, knees, or fingers
- Frequent joint dislocations or subluxations (partial dislocations)
- Joint pain or stiffness, especially after physical activity
- Fatigue or muscle soreness after seemingly minor activities
- Frequent sprains or strains, as the joints may not be as stable as they should be
While being highly flexible might seem like a party trick, over time, it can lead to issues like chronic pain, joint instability, and even osteoarthritis if not properly managed.
How Can You Manage Joint Hypermobility?
Stay Active—But Don’t Overdo It It’s essential to maintain an active lifestyle, but you need to be mindful of overextending your joints. Avoid high-impact sports or activities that place too much stress on your joints, like running on hard surfaces. Instead, focus on low-impact movements that promote strength without pushing your joints beyond their natural range.
Practice Good Posture People with hypermobility often have poor posture because their muscles work harder to support their joints. Being mindful of your posture can reduce joint strain. Practice standing and sitting with your spine aligned and avoid locking your knees or hyperextending your elbows.
Consider Physical Therapy A physical therapist can help create a personalized exercise plan to strengthen your joints, improve mobility, and reduce pain. They'll teach you how to move safely, avoiding joint overextension while still building strength and flexibility where it's needed most.
Use Supportive Braces or Taping Sometimes, a brace or kinesiology tape can help provide extra support to hypermobile joints, especially if you’re recovering from an injury. These aids help limit excessive joint movement and give your muscles a break from working overtime to keep your joints stable.
Stay Hydrated and Nourish Your Joints Joint health is closely tied to hydration and nutrition. Drink plenty of water to keep your joints lubricated, and eat a balanced diet rich in omega-3 fatty acids, collagen, and antioxidants, which support connective tissue health.
Living Well with Joint Hypermobility
While joint hypermobility can come with its own set of challenges, it’s possible to live a healthy, active life with the right strategies in place. Focus on building strength, improving proprioception, and listening to your body’s limits. By taking care of your joints and learning to manage your flexibility, you can reduce pain and enjoy your everyday activities without worry.