Understanding Hypermobility: By Kat Mason
Hypermobility is often perceived as simply being naturally more flexible than average and having the ability to perform extreme stretches and positions, like over-splits or contortion-like backbends. While these perceptions contain some truth, they don't fully capture what true hypermobility is or what it means to live with it. It's important to note that many people who are very flexible are not necessarily hypermobile.
What is True Hypermobility?
True hypermobility is a condition where a person's joints have an unusually large range of motion due to the structural properties of their connective tissue, which includes ligaments, tendons, and joint capsules. Hypermobility can be genetic or linked to medical conditions such as Ehlers-Danlos Syndrome (EDS) and Hypermobility Spectrum Disorders (HSD).
There are three levels of hypermobility:
Peripheral hypermobility: Affects only the hands and feet
Localised hypermobility: Affects 5 joints or fewer
Generalised hypermobility: The most severe form, affecting 5 or more joints
These levels can be further classified into a spectrum, ranging from asymptomatic (no symptoms) to symptomatic (with symptoms) and syndromic (associated with a syndrome).
Diagnosis and Symptoms of Hypermobility
Tests such as the Beighton Score are commonly used to measure hypermobility, but they can sometimes lead to false positives. Therefore, true hypermobility is ideally diagnosed through genetic and molecular testing.
Common symptoms of true hypermobility include:
Joint and muscle pain
Muscle weakness
Clumsiness
Increased risk of injury
Fatigue
Anxiety
Chronic pain
Easy bruising
Delayed skin healing
One significant challenge for hypermobile individuals is that they often lack control over the range of motion their joints possess. This can lead to a lack of trust in their own body and negatively impact their mental health and quality of life.
True Hypermobility: More Than Just a Party Trick
True hypermobility is more than just a flexible body or a party trick. It's a condition with varying physical implications, from being largely asymptomatic to causing significant pain and challenges. Understanding the complexity of hypermobility is key to supporting those who live with it.
Should Hypermobile People Stretch?
The increased range of motion in hypermobility mostly relates to the joints and ligaments, not necessarily muscle length. While stretching is generally safe for hypermobile individuals, it's important to consider its purpose and approach.
Gentle stretches to relieve tightness after training or sitting for long periods can be beneficial. However, the question remains: Should someone with hypermobility stretch to increase their flexibility even further?
In my view, opening up more range of motion in someone who already has great joint mobility but struggles with control and strength in their movements can be counterproductive and may exacerbate symptoms. Instead, the focus should be on building strength throughout the entire range of motion and learning to control the body within the ranges they have access to. This approach promotes stability and helps build trust in one's body.
A Better Approach: Strength and Stability
The Role of Flexibility Training
Flexibility training can still be valuable for hypermobile individuals, but its goals should shift. Instead of aiming to increase flexibility, the focus should be on:
Building strength and stability
Enhancing control within the existing range of motion
Potentially reducing the range of motion to safer parameters
This shift in focus can help manage symptoms, reduce injury risk, and improve overall quality of life.
If you're struggling with hypermobility and are looking for guidance and support, please reach out to us.
