Does anyone have hypermobility?

[fallstoclimb]

I'm just now realizing that I likely have this, and that it is likely the cause of me being so injury prone at a semi-young age.

I'm a very active person who has high health anxiety because my mental stability depends on being able to play outside on a regular basis.  I'm feeling overwhelmed on how to manage the hypermobility in a way that keeps me sound and active.

What helps?

[GuitarStv]

I am double jointed in all my fingers, toes, shoulders, and have well above average flexibility generally . . . but don't believe it would qualify as hypermobility.  That said, I noticed that my level of injury when competing in sports (soccer, boxing, wrestling) went way down after starting some regular strength training.

Would it be possible for you to do some carefully supervised strength training?  Learning to move your body in normal/safe patterns, minimizing overstretching, and strengthening your connective tissues would help protect you (especially joints) from injury.  A proper weight lifting routine would be able to meet these goals.

Whatever sport you do, be very careful to pay attention to form - especially during the learning phase.  You need to drill motions so that they become second nature in any sport . . . but in your case it's super important to pay attention early on to catch any unnatural over-extensions early and break the habit.  It will be more important for you than others that you very gradually increase exertion.  Overdoing things too quickly and getting into a very exhausted state will break your form.  You need to progress, but very small steps over a long period of time will be less risky.

[HappierAtHome]

Recently diagnosed with hypermobility. I'm seeing an OT to gain exercises and aids for the worst joints; my rheumatologist has also suggested that plenty of low impact exercise helps and that physios can teach exercises to strengthen the ligaments and reduce the risk of injury.

[Astatine]

An online friend of mine has Elhers-Danos syndrome, which is a genetic condition. She says that it's not just about the joint hypermobility but there are other symptoms, like digestive problems and the potential for heart issues. If you've been diagnosed with something similar, might be worthwhile getting a full physical done.

[Hotstreak]

I do.  My joints don't hold themselves together, so I have to focus on keeping them in place during activity.  I rarely go full range, and NEVER at high impact or with weight.


For the record, I can touch my thumbs to my wrist, reach over backwards and grab my ankles, put my feet behind my head, and do too many other "flexible" things to count, without having ever done significant muscle stretching.


Listen to your doctor and do a lot of research!

[big_owl]

I have hypermobile scapulae.  It really only affects me a few ways:

1. I can do cool tricks where I cause my scapula to wing out and it shocks people from time to time.
2. As a bodybuilder I can't bench press quite as much as I might be able to otherwise. 
3. But I'm a beast at flaring lats because it's easier to retract the scapula.  Wide grip chins look really cool too.

All in all I'd say it's actually benefitted me while lifting weights.  Go figure.

ETA I do make an extra effort to strengthen my serratus muscles to make up for it.  Also the rotator cuffs. 

[MsPeacock]

I do. Not diagnosed until recently. It is coupled with "pseudo gout" in my hips and knees. (Pseudo makes it sound like it is less than gout. It isn't. Just effects different joints with calcium crystals. ). Pt can Help strengthen supporting muscles to avoid injury. Ehlers-danos syndrome can cause hyper mobility, but some people are hyper mobile w/o other conditions.

I avoid impact exercises and jumping and such (eg absolutely no Zumba, no running, and avoid high kicks because my hip is likely to pop out). Swimming, yoga, cycling, hiking, elliptical, etc are all good.

[fallstoclimb]

Thanks for the responses everyone.  My health anxiety kept me from even checking this thread until now!  I certainly do not have Ehlers-Danos, my hypermobility is only minor to moderate, but I am wondering what I can do to prevent further injuries.  Limited strength training and no more yoga ever (which luckily is something I hate!) seem like the way to go. 

[MerryMcQ]

My son has hypermobility, and his physical therapist strongly recommended modified strength training along with daily exercise. Things like planks instead of push-ups (easier on joints), biking instead of running, swimming or horseback riding, etc. Exercise where the muscles get worked but very low impact on the joints. And she also said no yoga or streching. :) I would highly recommend seeing a PT who is aware of hypermobility for a session or two.

Also, fatigue is a big side effect of hypermobility, because your muscles are working 10 times harder to do the same job as someone else. Physical fatigue can cause emotional fatigue and stress. My son takes hot baths and tylonal and sleeps more than other kids.