What is hypermobility?

Hypermobility means that some or all of your joints can move more than usual. People with hypermobile joints may be able to bend or stretch in ways others can’t, like touching their thumb to their wrist or bending their elbows or knees backwards slightly.

For many, this is harmless and even helpful (for example, in dance or gymnastics). But for some, hypermobility can lead to joint pain, muscle fatigue, or injuries, especially if the body isn’t properly supported.

Why does hypermobility cause pain?

People with hypermobile joints may experience pain for several reasons:

• Joints move too much: Extra movement can cause the joints to become unstable or work harder to stay in place.
• Muscles have to work overtime: Muscles may become tired, tight, or sore from trying to keep joints stable.
• Increased risk of sprains and strains: Looser ligaments may not support joints as well during everyday movements or exercise.
• Poor posture or coordination: This can develop over time if the body is constantly compensating for joint instability.
• Pain may affect knees, ankles, shoulders, wrists, and the back, but any joint can be affected. Fatigue and difficulty with balance or coordination are also common.

What can affect pain in hypermobility?

Several things can make pain better or worse:

• Too much or too little activity: Inactivity can weaken muscles, while overdoing it may cause flare-ups.
• Stress and tiredness: These can increase pain sensitivity.
• Hormonal changes: Some people notice their pain changes at different times in their menstrual cycle.
• Cold weather: This may make joints feel stiffer or more uncomfortable.
• Prolonged positions: Sitting or standing too long in one position can make pain worse.

Managing pain from hypermobility

The good news is that with the right approach, most people can manage their symptoms well. Here’s what can help:

1. Keep moving regularly: Gentle, controlled movement helps support and strengthen your joints. Avoid long periods of sitting or lying down.
2. Strengthen muscles: A regular exercise program focusing on strength, especially around the core, hips, and shoulders, can improve joint stability and reduce pain.
3. Stretch gently (but carefully): Don’t force joints into their full range of motion. Focus on muscle flexibility, not joint bending.
4. Use pacing and planning: Break up activities into manageable chunks and take regular breaks. Avoid doing too much on “good days” which can lead to flare-ups later.
5. Support your body: Wear supportive shoes, use cushions or chairs with back support, and consider braces or supports if recommended by a health professional.
6. Try relaxation and mindfulness: Techniques like deep breathing or mindfulness can help manage stress and pain levels.

When to seek help

If your pain:

• is affecting your sleep or daily life
• keeps getting worse
• is linked with frequent joint dislocations or instability

Speak with a physiotherapist, GP, or specialist. A tailored exercise program and support plan can make a big difference.

Living well with hypermobility

Hypermobility is a lifelong trait, but that doesn’t mean you have to live in pain. With the right knowledge, movement, and support, you can build strength, confidence, and control over your symptoms.

Living well with a hypermobility syndrome by Hannah Ensor