Hypermobility and Ehlers-Danlos Syndrome
Are you naturally flexible?
Ever wonder if your extra flexibility is good or bad for your joints?
You might be considered hypermobile.
Find answers to "what is hypermobility? EDS? and what your can do to protect your joints?"
Hypermobility means a person’s joints move beyond the normal range. Hypermobile people can move their limbs farther than most. The condition exists on a spectrum, from slightly increased mobility to very high mobility. Its causes aren’t fully understood, but genetics and connective tissue disorders often play a role.
Ehlers-Danlos Syndrome
Ehlers-Danlos syndrome (EDS)is a connective tissue disorder linked to hypermobility. This genetic condition affects the body’s connective tissues, including the skin, joints, gut and blood vessels. With EDS, joint hypermobility can occur in all joint. We see flexiblity in the large hip joint and the small finger joints.
The complications from joint hypermobility can be serious. Joint dislocations or subluxations (partial dislocations), can be painful. The dislocation may lead to further joint damage if not treated. EDS can contribute to chronic pain and fatigue. This fatigue happens because the muscles around the joints have to work harder to keep them stable. Over time, that extra work can leave the body feeling tired and strained.
To measure hypermobility in EDS, healthcare professionals often use the Beighton score. This test measures flexibility by checking several joints. It looks at the elbows, knees, thumbs, pinkies, and palms to floor with knees straight. High Beighton scores means extra joint movement. The Beighton score gives a clear, objective way to measure and track hypermobility.
Hypermobility & Scoliosis
Hypermobility and scoliosis often occur together as musculoskeletal conditions. Researchers have not yet fully explained this connection, but several factors may play a role. One possible link involves the muscles and ligaments around the spine. In people with hypermobility, these tissues loosen more than normal, which increases the risk of scoliosis. Weak muscles and ligaments also struggle to keep the spine aligned, which can worsen an existing spinal curve.
Connective tissue disorders may also connect hypermobility and scoliosis. Connective tissue gives the body structure and support, but people with hypermobility often have weaker or more elastic tissue. Without strong support, the spine cannot stay straight, which raises the chance of developing scoliosis.
Exercise with Hypermobilityh and EDS
Exercise is important for people with hypermobility, but it requires careful precautions to keep the joints safe. Because hypermobile joints lack natural stability, the surrounding muscles must work harder, which increases the risk of fatigue and injury. Controlled, slow, and well-aligned movements are essential to avoid pushing the joints past their safe range. Strength training should focus on stability, not flexibility, and exercises that involve locking or overstretching the joints should be avoided. Using proper form, building strength gradually, and working with a trained professional can help protect the joints while still improving overall strength and function.
The stronger we keep the muscles surrounding the joints the more stable the joints become and therefore the more we reduce the risk of injury. This is especially important in our spines. Due to the excess motion that hypermobility allows, it is easy to over-twist or over-bend the spine when exercising or doing simple daily tasks such as vacuuming or reaching over to unload the dishwasher.
These over twisting movements can cause too much pressure on the nerves and thus can contribute to back injuries.
Exercise is the key for creating the necessary strength and stability to help prevent overuse and injuries.
Pilates Exercise and Hypermobility
Exercise offers many benefits, and maintaining proper form and control keeps hypermobile joints from moving too far.
Pilates is an excellent form of exercise for people with hypermobility. This method emphasizes slow movements, control, and stability, making it ideal for building strength safely. It targets smaller muscle groups around the spine, pelvis, and shoulder girdle, helping to reduce pain, improve posture, and support overall health.
During Pilates, many movements use isometric holds that strengthen the body through stabilization. These exercises protect the joints and train the body to move with better control. The practice encourages gradual progress, focusing on precise, slow, and controlled motions within a range that suits each individual’s needs.
Because of its adaptable nature, Pilates offers an effective way to build strength when managing hypermobility or Ehlers-Danlos syndrome (EDS). You can practice it on a mat without equipment or use specialized tools like the Reformer, Trapeze, Core Align, or Pilates Chair to add variety and challenge.
Ultimately, the goal of creating strength and stability around the joints is to protect them from harm or damage.
The hypermobile joints allow excessive range of motion, but muscles on all sides of the joints can provide a layer of protection. Movement is medicine, and we should not fear it. Individuals with hypermobile joints need to focus on stabilizing and strengthening, and sometimes they need to avoid large movements.
- Work with a qualified instructor who has experience working with people with hypermobility.
- Focus on building stability and strength in the joints, rather than pushing for greater flexibility.
- Use props such as blocks, straps, and foam rollers to support the joints and prevent overstretching.
- Avoid exercises that put excessive stress on the joints, such as deep backbends and hyper-extension of the knees and wrists
- Listen to your body and take breaks as needed. It’s important to pace yourself and not push too hard.
In conclusion joint hypermobility and EDS can be complicated and lead to painful symptoms in the joints.
However, with proper treatment and management, these complications can be minimized, and people with hypermobility and EDS can lead happy and healthy lives.