Hypermobility is a condition of the musculoskeletal system in which joints move more than normal. This condition is caused by excessive laxity in the ligaments and tendons that hold the joints together. While hypermobility can be an advantage in sports and physical activity, it also increases the risk of injury, as loose joints can twist, become damaged, or stretch beyond their normal range. In this article, we will understand the effects of hypermobility on the body, the injuries that can occur, and how you can maintain stability and prevent injuries through physical therapy and customized exercises.
What is hyperflexibility and why does it increase the risk of injuries?
Hyperflexibility occurs when connective tissues, such as ligaments and tendons, are not stable enough to limit joint movement to a normal range. As a result, abnormal joint movement creates increased stress, increasing the risk of sprains, dislocations, inflammation, and chronic pain. Some common injuries that can result from hyperflexibility include:
Repetitive sprains – Hyperflexibility makes ankles and knees susceptible to sprains, especially when engaging in sports that involve jumping or sharp changes in direction.
Shoulder and hip dislocations – The shoulder and hip joints are prone to dislocation when the ligaments in the joint are loose, which can occur in sports such as basketball, tennis, and CrossFit.
Chronic pain – Continuous loads on loose joints can lead to chronic pain, especially in the knees and lower back, where the joints receive most of the load during physical activity.
Cartilage erosion – The abnormal movements in joints with excessive flexibility can cause accelerated erosion of the cartilage and the development of arthritis at a young age.
How to maintain stability and reduce the risk of injuries?
Physical therapy and customized exercises can help strengthen the body, improve stability, and prevent injuries common in people with hyperflexibility. Here are some tools and exercises that can be incorporated into your workout routine:
Strengthening the core muscles – The core muscles provide stability to the body and protect the joints from below and above. Exercises like planks, sit-ups, and low hurdles help build a stable foundation that reduces strain on loose joints.
Joint stabilization exercises – Stabilization exercises are based on strengthening the muscles around the joint to maintain a safe range of motion. For example, standing on one leg, working with resistance bands, and exercises like squats or stair climbing help stabilize the ankles, knees, and hips.
Improve balance and proprioception – Proprioception (the sense of the body in space) is the body’s ability to perceive the position of each joint in relation to others. Exercises such as walking on a line, working on unstable surfaces, and practicing with a physio ball improve balance and help maintain stability.
Maintaining proper technique during exercise – Proper technique prevents unnecessary movements and protects the joints. For example, when squatting, it is important to keep your knees aligned with your ankles, and when lifting weights, keep your back straight and your spine stable. Working with a personal trainer or physical therapist can help improve technique and reduce the risk of injury.
Controlled Stretches – Although hyperflexibility is natural, controlled stretches should be performed to ensure that they do not cause excessive movements in the joint’s range of motion. Gentle release exercises without exaggerating the range of motion will help prevent additional strain on the tissues.
Using support devices during activity – In some cases, using support straps for the knees, ankles, and shoulders can provide additional stability during activity and prevent uncontrolled movements. However, be careful not to rely solely on them, but also focus on strengthening the muscles.
Exercises to strengthen muscles around vulnerable joints – Strengthening exercises such as calf raises and leg lifts work to strengthen the muscles around the ankles, knees, and hips. Shoulder exercises such as arm raises and shoulder rotations also help stabilize the shoulder joints.
Additional Emphasis on Physiotherapy and Maintaining Health in People with Hyperflexibility
Watch for warning signs – Pain is a warning sign that should be taken seriously. If you feel pain in a specific joint or in the lower back and knee areas, it is recommended to rest, cool the area, and consult a physical therapist.
Planning loads and recovery breaks – People with excessive flexibility are more sensitive to excessive loads on the joints, so training should be planned in a gradual manner and rest days should be taken between workouts to maintain full recovery.
Improving general physical fitness – Maintaining general physical fitness, which includes strength training, cardiovascular endurance, and flexibility, helps improve body stability and protect joints, so that the body is ready to handle strenuous activities safely.
Consult with a physical therapist to develop a customized program – Physical therapists experienced in treating hyperflexibility can help build a personalized program, including exercises to strengthen joints and controlled exercises to maintain stability.
In conclusion
Hyperflexibility can be an advantage, but it can also lead to injuries if you don’t maintain stability and support for your joints. Physical therapy and specific exercises can help strengthen your stabilizing muscles and maintain your sense of body position, which can reduce your risk of injury. With proper technique, muscle strengthening, and stability exercises, you can maintain your body’s health and enjoy the benefits of hyperflexibility in a safe and healthy way.
