This can be asymptomatic in most cases, however, it can cause pain, fatigue and a decrease in joint stability. In certain scenarios this can be diagnosed into specific conditions, like Hypermobility Spectrum Syndrome or Hypermobile Ehlers-Danlos Syndrome. One of the key methods to manage hypermobility is to focus on strengthening the muscles surrounding the joints. One common misconception is that hypermobility is simply just being flexible, which is not the case for hypermobility due to its symptoms.
What Do the Studies Show?
When looking at a study performed in 20201 it was concluded that strength training was a safe and logical approach for those who suffer with hypermobility. This was done through progressively overloading throughout regimented training programmes. The main findings from the study included the following
- Provided external support for the unstable joint
- Decreased pain
- Decreased fatigue
- Decreased laxity
- Increased injury prevention
- Increased strength within the supporting muscles
- Restored range of movement to a more standard range
This can be replicated for other similar joints that are affected by hypermobility, such as the hips and the knees. Exercises such as the squat and deadlift can be pivotal for this, as they target the main stabilisers for both joints. With the gluteal muscles being targeted when performing deadlifts improving stability of the hip, and the quadriceps/hamstrings being strengthened when squatting to stabilise the knee joint. This can be achieved with high levels of success replicating the progressive overloading principle as the shoulder strengthening programme. Allowing for the muscles and tendons to reduce their laxity, increasing the stability and diminishing the symptoms of hypermobility.
Myths Surrounding Weight Training and Hypermobility
1
Strength Training Will Make Me Too Stiff
People with hypermobility actually require slightly stiffer muscles and tendons, this is what allows them to restore a more standard range of motion within the joint.
2
You Should Avoid Strength Training to Protect Your Joints
This will have the opposite effect, by not doing strength training you are leaving your joints more vulnerable and susceptible to injury.
3
Only Light Exercises Are Safe
As long as you progress properly, with appropriate form, strength training will be more effective in improving your joint support, over high reps and lower weight.
If you suffer with hypermobility and think strength training might be for you, book a free 30 minute consultation now.
Reference
- Liaghat B, Skou ST, Jørgensen U, Sondergaard J, Søgaard K, Juul-Kristensen B. Heavy shoulder strengthening exercise in people with hypermobility spectrum disorder (HSD) and long-lasting shoulder symptoms: a feasibility study. Pilot and Feasibility Studies. 2020 Aug 15;6(1).
