Hypermobility

What is hypermobility?

Hypermobility is the word we used to describe joints that are “super bendy” or tend to move more than they should. There are many examples of hypermobility but a common example is hyper-extending elbows or knees.

In some people the hypermobility is mild and found in specific joints but in some people it can be more extreme and happens as a result of a genetic disorder like a condition called Ehlers Danlos syndrome. This may help explain at times why you are left wondering “Why do I get injured all the time?”.

Why does it happen?

Our joints are held together by connective bands called ligaments. Ligaments are made up of collagen and they are designed to be strong and supportive but also a little flexible to allow for freedom of movement in our joints, like rubber bands. 

In people who are hypermobile their ligaments are made of weaker and more flexible collagen. This means the joints tend to move more than they should (More “noodley”)!

Why is hypermobility important?

Having hypermobile joints can lead to unexplained / explained pain and recurrent injuries as the joints are less supported, making you more prone to injuries.  (so you might be more likely to sprain your ankle or dislocate your shoulder simply going about your daily life.) -delete.  

Sometimes the lack of stability in the joint alone is enough to cause some pain and discomfort as the joint may be less happy under load.

Hypermobility is often seen in dancers, gymnasts and contortionists as they are naturally flexible which is of great benefit to their sport. However it is important that those who are hypermobile and are training for flexibility understand their hypermobility and seek professional help to train the right way for their body and reduce the risk of injury.

How do I know if I’m hypermobile?

There is a test called the Beighton’s score to check for hypermobility that you can do at home! 

Remember: This test is nothing you should be alarmed by, but something your Health Professional may look at to ensure your rehab is tailored specifically to your joints. The best rehab often consists of strengthening up the muscles around your joints, so it helps to know which joints are hypermobile.

This test consists of checking:

1 - can you bend your thumb to touch your wrist? (1 point per hand)

2 - can you bend your pinky fingers past 90 degrees? (1 point per hand)

3 - do your elbows go past 180 degrees when you straighten them? (1 point per elbow)

4 - do your knees go past 180 degrees when you straighten them? (1 point per knee)

5 - can you get your palms flat on the floor without bending your knees? (1 point)

Scores of 4 or higher could indicate some form of hypermobility

What can I do to reduce risks associated with my hypermobility?

Strength, strength, strength!

With the guidance of your physiotherapist a strength and stability training program will activate and strengthen the muscles around your joints to help support your extra bendy ligaments.

At Croydon Physio we even offer clinical pilates which is excellent for training strength with your flexibility!

Here is an example of an exercise that you might find helpful if you find that you roll your ankles often, even over small pebbles or grass.

These bent leg calf raises are a great challenge! And they will burn!!

Make sure you only lift as high as you can without your ankle wobbling. You might find it helpful to do these in front of a mirror to see that you are lifting straight up and down without wobbling. Your Physio will modify this exercise with the use of therabands and weights to help you have a more strong, steady and balanced joint.