Understanding Hypermobility: More Than Just Flexibility

When you think of hypermobility, you might picture someone bending in seemingly impossible ways or executing a flawless yoga pose. While hypermobility—the ability to move joints beyond the typical range of motion—can sometimes appear impressive, it’s a complex and often misunderstood condition that affects the connective tissues in the body. It's not the 'flex' many may think it is. Let’s get into what hypermobility really is, the challenges it brings, and how to manage it effectively.

What Is Hypermobility?

Hypermobility occurs when connective tissues like ligaments and tendons are unusually stretchy or lax. This increased joint mobility can range from mild to severe and is often genetic.

Hypermobility exists on a spectrum, with different classifications and levels:

Generalized Hypermobility (GH): Affects most joints in the body.
Peripheral Hypermobility: Limited to certain areas, like the hands or feet.
Localized Hypermobility: Affects only one joint or a small group of joints.
Hypermobility Spectrum Disorder (HSD): When hypermobility is accompanied by symptoms like pain, instability, and frequent injuries but doesn’t meet the criteria for a specific syndrome.
Ehlers-Danlos Syndrome (EDS): A group of connective tissue disorders, with the hypermobile type (hEDS) being most associated with joint hypermobility. This is often more severe and involves systemic symptoms.

Misunderstandings and Challenges

Hypermobility is frequently misunderstood, even within the medical community. Because it doesn’t always show up on standard tests, it’s often dismissed as a non-issue or overshadowed by other conditions. Yet, the reality for many with hypermobility is far from painless or glamorous.

Symptoms That Go Beyond Flexibility:

Chronic Pain: The laxity in connective tissues can lead to joint instability, overuse injuries, and muscle fatigue, resulting in widespread pain.
Frequent Dislocations or Subluxations: Joints can easily slip out of place, causing discomfort or injury.
Soft Tissue Injuries: Strains, sprains, and bruising are common.
Fatigue: The body works overtime to stabilize loose joints, leading to exhaustion.
Digestive Issues: Many individuals experience irritable bowel syndrome (IBS) or other gastrointestinal problems due to connective tissue involvement.

Connections to Other Diagnoses

Hypermobility often coexists with other medical or neurological conditions, which can complicate diagnosis and management.

Here are some surprising connections:

ADHD (Attention-Deficit/Hyperactivity Disorder): Studies suggest a higher prevalence of ADHD in people with hypermobility. Both may involve dysregulation of the autonomic nervous system.
CPTSD (Complex Post-Traumatic Stress Disorder): Chronic pain and instability can contribute to heightened stress responses. Additionally, the overlap in autonomic nervous system dysfunction may connect these conditions.
POTS (Postural Orthostatic Tachycardia Syndrome): Dysautonomia, a malfunction of the autonomic nervous system, is common in hypermobile individuals, leading to symptoms like dizziness, fainting, and heart palpitations.
Fibromyalgia: Chronic pain conditions often overlap with hypermobility, making symptoms more severe.

What Can Help?

Managing hypermobility is about finding the right combination of tools, therapies, and lifestyle changes.

While there’s no cure, these strategies can improve quality of life:

1. Epsom Salt Baths and Magnesium Soaks

Magnesium is a vital mineral for muscle relaxation and nerve function. Epsom salt baths or soaking your feet in magnesium-rich water can help soothe muscle tension and reduce cramping. This is especially beneficial for hypermobile individuals who experience muscle tightness from compensating for joint instability.

2. Corrective Exercise

Corrective exercise focuses on improving posture, strength, and movement patterns to stabilize the joints and prevent injuries. Ideal forms of exercise include:

Pilates: Builds core strength and promotes alignment.
Yoga (with modifications): Improves proprioception (body awareness) while avoiding overstretching. (I'd be very careful with this one though.)
Strength Training: Helps stabilize joints by strengthening surrounding muscles. Resistance bands are especially effective for controlled movements.
Low-Impact Cardio: Swimming or cycling improves cardiovascular health without putting stress on joints.

3. Physical Therapy

Working with a physical therapist or a corrective exercise specialist (aka me) familiar with hypermobility can be life-changing. They can tailor exercises to your needs and help address muscle imbalances.

4. Bracing and Taping

For particularly unstable joints, braces or kinesiology tape can provide additional support during activities.

5. Lifestyle Adjustments

Rest and Recovery: Listen to your body and pace yourself.
Hydration and Diet: Staying hydrated and eating an anti-inflammatory diet can help reduce pain and fatigue.
Mind-Body Practices: Techniques like meditation, deep breathing, or even gentle Tai Chi can reduce stress and help with autonomic nervous system regulation.

6. Managing Stress

Stress can exacerbate symptoms of hypermobility by increasing muscle tension, reducing the body's ability to stabilize joints, and worsening pain perception. Chronic stress can also impact healing times and overall resilience. Incorporating stress-management techniques such as mindfulness, deep breathing exercises, or engaging in hobbies can play a critical role in improving day-to-day well-being. Practicing self-care regularly—like taking time for Epsom salt baths or gentle stretches—is also essential.

7. Injury Prevention and Healing

Hypermobility often leads to more frequent injuries due to joint instability and muscle imbalances. Additionally, individuals with hypermobility may experience longer recovery times because of the connective tissue's compromised structure and healing capacity. Focusing on gradual strength building, avoiding high-impact activities, and ensuring proper rest after injuries are crucial for long-term joint health and resilience.

Thriving With Hypermobility

Living with hypermobility comes with unique challenges, but it also fosters resilience and adaptability. Understanding your body and its needs is the first step toward thriving. While hypermobility may be lifelong, with the right tools and strategies, you can reduce pain, prevent injuries, and embrace a more fulfilling life.

So, whether you’re soaking in a relaxing magnesium bath, building strength through Pilates, or advocating for a proper diagnosis, know that you’re not alone—and you’ve got a world of options to support your journey.