Many of us will remember that child at primary school who claimed that they were ‘double jointed’ before performing a strange movement with their wrists or elbows. Aside from being an unusual party trick, it could be a sign of something more. For some people, joint hypermobility is a genuine condition which can result in more serious complications. Very simply, hypermobility means that your joints are more flexible and extend further than other people’s. However, when this hypermobility results in pain and discomfort, it could be a sign of ‘joint hypermobility syndrome’. This is more serious as it can result in: chronic pain, joint dislocations, sprains and even digestive problems. It can even lead to osteoarthritis in later life.
Joint hypermobility usually runs in families, meaning that the condition is caused by your genes rather than a specific injury or event. The joints are usually loose and weaker because the connective tissues including the ligaments are weaker than they should be. This is a result of slightly different collagen, and it is collagen which strengthens the connective tissues in our bodies.
Unfortunately, you cannot prevent or cure joint hypermobility, but you can treat it. Strengthening the muscles will help to better protect the joints from dislocation and further pain, this is because stronger synergist muscles can help to stabilise the joints. Therefore, building lean, strong muscle tissue will help to reduce unwanted symptoms of joint hypermobility. Maintaining a healthy weight is also advisable to avoid putting unnecessary stress and strain on joints which could lead to further pain and complications.
So how do you train with hypermobility? Well, it is important to consider the joints which are most susceptible to injury and dislocation such as the knees, ankles, shoulders and elbows. In addition, strengthening the abdominals and lower back will help to stabilise the spine. Therefore, completing strengthening exercises for muscles surrounding these joints is advised. Strengthening exercises should involve isometric (where the joint does not move) and concentric (when the muscle shortens) muscular contractions. In contrast, eccentric (when the muscle lengthens) contractions should be avoided. Try to include the following isometric exercises within your routine to help strengthen and stabilise your joints:
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3 x 40second single leg wall sit (place a medicine ball on your thigh to add challenge)
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3 sets of 12 weighted calf raises, holding the position at the top
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3 x 60seconds straight arm hanging from a bar
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3 sets of 10 dumbbell shoulder shrug, holding the contraction at the top for 1-2 seconds
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3 x 60seconds plank
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3 x 40seconds side planks
Whatever you do, remember to stay within your limits, as over exerting yourself by lifting weights or performing exercises which causes an exercise to be too strenuous could lead to further damage. Start slowly if you are new to particular exercises and build up the intensity gradually to allow your body to adapt.
It is also advisable to eat a sensible well-balanced diet which contains wholegrains if you have joint hypermobility. This is one of the easiest natural ways to treat hypermobility. In addition to this, vitamin C (https://www.powerbody.co.uk/garden-of-life/living-vitamin-c,7223.html ) and magnesium (https://www.powerbody.co.uk/now-foods/magnesium-400mg,396.html) supplements could be beneficial as they are critical in collagen production, and it is collagen which strengthens the connective tissues around joints.
So in summary, joint hypermobility can have real adverse impacts for our bodies including chronic pain and joint dislocation. Therefore, strengthening your muscles, around the knees in particular, through isometric and concentric exercises will help to further protect your joints. Eccentric muscle contraction and prolonged periods of stretching should be avoided to prevent causing further weakness. Taking vitamin C tablets and magnesium supplements could also help to promote collagen production in the body, helping to strengthen ligaments further.
Toby Hone
BSc (hons) Sport and Exercise Science
