Strength-Training and Hypermobility

What is hypermobility?

Put simply, hypermobility refers to joints that move beyond the typical range of motion, but

there's nothing simple about it. Sometimes colloquially referred to as double-jointedness, hypermobility can present a unique set of challenges, particularly for women - who are also more likely than men to be affected in the first place.

Hypermobility can lead to instability in the joints, ligament laxity and an increased risk of

injury, as well as difficulties with posture, balance and coordination, but that's just the tip of the iceberg.

What are the symptoms of hypermobility?

As well as having bendier than average joints, hypermobility can come with a number of

other symptoms, including chronic pain and fatigue, low blood pressure, easy bruising, nerve

pinching, issues with regulating body temperature, and poor proprioception - our awareness

of where our bodies are in space.

With strong links to neurodivergence and increased anxiety, hypermobile people are also at

greater risk of digestive issues (including IBS), and autonomic nervous system dysfunction

(dysautonomia) which can manifest in various ways, including postural orthostatic

tachycardia syndrome (POTS), brain fog, and sleep apnoea.

Joint dislocations and subluxations (partial dislocations) are more common with

hypermobility and can (but not always) indicate underlying connective tissue disorders, such

as Ehler's Danlos Syndrome (EDS, including h-EDS), Marfan Syndrome, and Hypermobile

Joint Syndrome (HJS).

So, what’s the solution then?

One word: STRENGTH!

Strength training and hypermobility go hand in hand when it comes to injury prevention. For those with hypermobility, targeted strength training offers proven benefits—helping to increase joint stability and reduce excessive laxity. Simply put, stronger muscles mean better-supported joints, and supported joints are safer joints.

How do I know if I'm hypermobile or just flexible?

Hypermobility is often confused with flexibility. While both describe range of motion,

hypermobility and flexibility are separate and distinct.

Flexibility concerns the elasticity of muscles and tendons, which need to be able to stretch

in order for our joints to move freely through their full range of motion. Hypermobility, on

the other hand, describes the excessive range of motion at a joint, due to ligament laxity.

Flexibility can reduce the risk of injury and can be improved with stretching, while

hypermobility can increase the risk of injury and requires a modulated approach to training.

Hypermobility usually presents more obviously in children and young adults because joints

tend to stiffen with age and injury. You may not, for example, be able to bring your foot to

your ear now, but if you once could, it's a good idea to be extra mindful about how you

approach movement, particularly if you suffer with chronic pain and/or tightness.

I think I might be hypermobile - should I be worried?

There's no reason to feel doom and gloom about it if you are, or suspect you might be,

hypermobile. It can even provide an advantage in some activities, like ballet or gymnastics,

but it is essential to protect hypermobile joints with strong supporting muscles to help

alleviate symptoms and to mitigate against the risk of problems further down the line.

Hypermobility, like many things in life, is on a spectrum. Many hypermobile people

experience little to no discomfort or any negative associative symptoms at all, but just

because you can contort yourself into positions others can't, it doesn't mean you should.

A party trick that has you announcing, "Look where I can get my leg" might cause no

obvious issues in the short-term, but, if performed repeatedly, can accelerate wear and tear on the joints. This is doubly so of movements - particularly when loadbearing - that push the

joints beyond the normal range on a regular basis. No pain now doesn't guarantee there will be no pain in the future. Proper management is key.

Can I be hypermobile even though I feel stiff all the time?

Absolutely! Many hypermobile people report more pain, stiffness, and achiness than others,

especially after exercise. This is often due to muscle compensation; when ligaments and

joints are loose, the surrounding muscles have to contract more forcefully to help stabilise

and protect them, which can then lead to chronic tightness.

Strengthening the stabilising muscles surrounding joints will reduce or eliminate stiffness and

pain. Tendon injuries and dislocations occur more easily around joints which are less tightly

supported, which is why strength training is hugely beneficial to hypermobile people.

To stretch, or not to stretch, that is the question!

Standard advice is to stretch if you're feeling stiff or achy, but a one-size-fits-all approach can

be harmful to the hypermobile. Even though it may offer some temporary relief, static stretching (especially straight after exercise, when muscles are at their warmest) may exacerbate symptoms in the long term.

How to strength train when you have hypermobility

Jeni England, our hypermobility specialist coach here at Fitology Hub, advises not to stretch

immediately after exercise if you are hypermobile. Instead, she suggests foregoing stretching entirely or waiting until the muscles have completely cooled down first. As well as the usual advice of proper rest, nutrition and hydration, Jeni also recommends Magnesium Glycinate and electrolytes to help support faster post-training recovery.

Better Training

Hypermobile people tend to move fluidly and don't always realise they've overdone it until later. With the correct adaptations for form and technique, strength training can improve proprioception and balance by creating a better feedback loop between brain and body.

Slowing down during training - both in the speed of specific exercises, as well as the rate at

which loads are increased when lifting - can help prevent pain and injury.

Our Fitology Hub coaches have undertaken in-house training to ensure they understand how

best to support hypermobile members to progress. They are well-versed in adapting exercises and can help members gain greater knowledge and awareness of their own bodies for safer and more effective training.

Hypermobile people can be just as strong, if not stronger, than their less mobile friends, but

when it comes to safe and consistent training, slow and steady always wins the race.

Book a free consultation to learn more about how we can help you.