Strength Training for Hypermobility: Safeguarding Joints and Enhancing Function

Hypermobility, also known as joint hyperlaxity, is a condition characterized by increased flexibility and range of motion in joints. This condition often accompanies other symptoms such as pain, fatigue, and injury. While hypermobility can sometimes be viewed as a superpower, leading to prolonged and active lives free from arthritis, it is essential to approach strength and conditioning training with caution to avoid exacerbating joint issues. This article explores suitable strength training methods and precautions for individuals with hypermobility and recurrent joint injuries.

Understanding Hypermobility: A Complex Condition

Hypermobility is often genetic and can be both athletic and medicalized. Many individuals who are hypermobile enjoy active lifestyles, participating in various sports and physical activities. However, the medicalization of hypermobility can lead to unnecessary restrictions and a lack of appropriate guidance, potentially leading to disability. Doctors and rheumatologists may have limited experience with hypermobile patients, making it crucial for individuals to educate themselves and seek advice from online communities and experts.

The Role of Online Communities and Generational Knowledge Transfer

Online communities and resources can provide invaluable insights into managing hypermobility. These communities often include practitioners such as rhythmic gymnastics and contortion coaches, who are frequently hypermobile themselves. They share experiences and knowledge through generations, making them vital sources of information. Learning from these communities can help individuals with hypermobility make informed decisions about their training regimens.

Evaluating Medical Advice and Considering Treatments

It is crucial to trust medical advice, but also to critically evaluate it. If a doctor does not listen after you have extensively read studies and understand the condition, it is advisable to seek a second opinion. Many medical treatments from the past have proven ineffective or even harmful, such as surgical ligament transfers, which are still being used today by some surgeons. Alternative treatments like prolotherapy and PRP (platelet-rich plasma) injections have shown limited success, and ligation of ligaments with pig or cadaver ligaments is generally recommended only when all other conservative treatments have been exhausted.

General Guidelines for Strength Training

For individuals with hypermobility, the focus should be on strength training that supports joint stability, improves muscle tone, and prevents injuries. Certain exercises and techniques should be prioritized:

1. Pilates and Core Strength

Pilates is an excellent choice for those with hypermobility. It helps in strengthening core muscles, improving muscle tone, and ensuring proper alignment. A physiotherapist specializing in Pilates techniques can design a gentle yet effective workout plan. This approach helped my daughter, who was less prone to back problems after a few years of consistent Pilates training.

2. Alignment and Brace Support

Alignment is crucial in all exercises. Maintaining proper body alignment reduces strain on overstretched ligaments and enhances overall stability. Use proper footwear, such as hi-tops, which can provide extra support for vulnerable joints, particularly the ankles.

3. Avoid Overly Impactful Activities

Avoid high-impact activities that could cause joint stress, such as running or jumping, without proper joint bracing. Low-impact activities like cycling or swimming are safer options for maintaining cardiovascular health while minimizing joint strain.

4. Listen to Your Body

Pay close attention to your body's signals. If you experience pain or discomfort during an exercise, stop immediately and consult a health professional. Early intervention can prevent minor issues from becoming more severe.

Conclusion

Hypermobility does not have to limit one's life or athletic pursuits. With the right approach to strength training, individuals can maintain active lifestyles and avoid recurrent joint injuries. Engaging with hypermobility communities, understanding the condition, and seeking professional advice are key to safeguarding your joints and enhancing your overall function. By focusing on proper alignment, using alternative therapies, and choosing appropriate exercises, you can enjoy a healthy, active life.