Flexibility varies widely – while one person may barely be able to touch their toes, another might comfortably wrap their arms around their legs. Though being flexible generally is a very good thing, there does come a point when joints can actually be too mobile. When joints are too mobile, it can lead to pain and instability.
Some call it being double-jointed. Doctors refer to it as joint hypermobility.
What is joint hypermobility?
Every joint in the body has what is considered a healthy, typical range of motion. People who have hypermobile joints can move theirs beyond that typical range.
People with hypermobile joints tend to have looser ligaments. The ligaments are made up of connective tissue that attaches bones to bones and holds joints together. When that connective tissue is strong, it keeps joints moving only within a certain range. The looser the ligaments, the more the joints move — sometimes way past the normal range.
Conditions associated with hypermobile joints
Most people with very flexible joints or those who are double-jointed don’t have an underlying health condition. And for many, the hypermobility doesn’t cause pain or other issues. Doctors call this condition benign hypermobility syndrome.
There are also some genetic (inherited) conditions that cause numerous serious health concerns, including looser than normal joints and ligaments. The genetic conditions associated with joint hypermobility include:
- Down syndrome: People with this genetic disorder are at higher risk of hypermobile joints.
- Ehlers-Danlos syndrome: This condition results from a genetic alteration to collagen, a protein that helps provide strength and structure to connective tissue.
- Marfan syndrome: This condition affects a gene that controls the production of some of the building materials that make up connective tissue.
Symptoms related to joint hypermobility
Sometimes, people with hypermobility don’t have any symptoms other than highly flexible joints. But for others, hypermobility can lead to issues such as:
- Balance difficulties
- Joint instability that results in frequent sprains or dislocations
- Joint pain
- Muscle stiffness
Tips for exercising safely with hypermobile joints
If your joints feel less than stable, you might think you should steer clear of exercise. But, in fact, exercise is the key to strengthening the muscles that help stabilize joints and keep them safe long term. In order to do it safely, it’s best to work with a physical therapist or fitness trainer.
Strength training should be an important part of your exercise routine if you have hypermobile joints. Skip super-heavy weights (they can put too much strain on loose joints) and instead opt for light weights or resistance bands. Slowly and safely building muscle strength will help give your joints more stability.
Aerobic activities are also important for overall health and fitness. And they can help improve bone density. Low-impact aerobic activities such as walking, dancing, swimming or cycling are less likely to injure joints.
People with very flexible joints shouldn’t stretch too much. Overstretching your muscles can further destabilize your joints.
When to get help for joint hypermobility
If your hypermobile joints are causing you pain, it’s best to see your doctor. They can assess your condition and check for underlying causes.
You should also work with a physical therapist or fitness trainer who understands the challenges of hypermobility. They can help you put together exercises that will strengthen joints, increase your fitness and keep you safe from injury.
Don’t let joint hypermobility get in the way of staying fit and healthy. With the right moves, you can exercise safely and even improve your joint stability.
