Understanding Joint Hypermobility
By Sian Smith, Registered Osteopath, M.Ost, N.D, D.O, Ealing and Uxbridge.
Being flexible is often something we aspire to be, and rightly so, as good flexibility of your muscles means your joints are better protected and you are at less risk of injury when exercising. However, we all know someone who seems to have superhuman flexibility; those who can bend their thumb right back, put their leg behind their head or pop their shoulder joints. Whilst these can be impressive party tricks, they are often a sign of Joint Hypermobility Syndrome – something osteopaths see frequently. This can be completely harmless for some but can cause pain, fatigue and recurrent joint injury in others.
When Flexible Goes Too Far - What is Hypermobility?
Joint hypermobility means your joints can move beyond a normal range of motion and is due to changes in the structure of the body’s connective tissues – the tendons and ligaments. Collagen and elastin are proteins that are found in connective tissue that help to provide support and allow the joints to move freely. In someone with hypermobility, there is often a weakness in the collagen and too much elastin, meaning the joint isn’t as well supported.
The level of flexibility sits on a spectrum. Some people are very inflexible but tend to have a good potential for muscle strength and tone. Other’s may be somewhere in the middle, supple with decent muscle strength. Then there are those that are very flexible and those who are so mobile they are described as ‘double jointed’ (which isn’t a thing by the way – you can’t have 2 joints instead of one, this is just very stretchy ligaments!). If the joint laxity affects many different joints, it may be a sign of Joint Hypermobility Syndrome.
Common Signs and Symptoms of Joint Hypermobility
Some with mild hypermobility may have no symptoms at all, whilst others may experience a range of symptoms including:
· Joint pain (especially after activity or at night)
· Frequent sprains, dislocations or subluxations (partial dislocation)
· Muscle ache due to compensation for the lax joints
· Fatigue and a feeling of ‘tired’ muscles
· Poor balance and coordination which can further increase the chance of joint damage
· Digestive issues – with more complex cases, this can be linked to a conditions like Ehlers-Danlos syndrome, a type of connective tissue disorder that can affect the joints, skin and other internal organs.
There are particular joints that medical professionals look at when diagnosing joint hypermobility:
· Elbows
· Knees
· Hips
· Thumbs
· Fingers
However, hypermobility can occur in almost any joint.
Symptoms are usually noticed earlier in children that are very active. However, we will often see adults well into their 40’s and 50’s that have never been diagnosed but have always struggled with exercise, activity and joint pain.
What is the Cause of Hypermobility?
Hypermobility tends to be genetic and therefore runs in families. Frequently, a child is brought into clinic by a parent that has also suffered similar symptoms. It tends to be more common in females, especially those of African, Asian and Middle Eastern descent and decreases with age. In most, hypermobility exists on it’s own but for some, it can be part of systemic conditions such as Marfan’s syndrome and Ehler’s Danlos syndrome.
How To Manage Joint Hypermobility
There is no cure for hypermobility but plenty of ways to manage it. However, the first step is diagnosis. For most people, this is a relief as it connects and explains a lot of the recurrent joint issues they have had in the past. Correct management can make a huge difference towards reducing pain. This includes:
· Targeted exercise. This is where is helps to see a professional. As the ligaments struggle to stabilise joints, it is vital that the surrounding muscles are as string as possible. However, exercise should be low impact to avoid placing stress on the joints. Pilates, swimming and low-impact strength training are excellent for hypermobility.
· Joint protection. Avoid over-extending or locking joints. Learn to move within a safe range. Wearing supports, braces and muscle tape can further protect joints and encourage recovery.
· Osteopathy, physiotherapy and massage. Manual therapy can help to speed up injury recovery, reduce muscle pain and fatigue, realign posture and identify problem areas to further strengthen, helping to support your body.
· Rest. If you play regular sports, it’s important to take regular rest days and avoid over-doing it.
Living Well With Hypermobility
Many people with hypermobility have normal, active and fulfilling lives and can continue to exercise as they wish. Understanding your body and knowing how to support your joints is key. With awareness and the correct exercises you can reduce pain and the chance of injury, stay active and manage your flexibility in a healthy way. Do you suspect you might have hypermobility or a connective tissue disorder?
Get In Touch!
Questions about hypermobility? Make an appointment with one of our osteopaths by contacting Kate, our friendly receptionist on 01895 200050 or email help@bridgetohealth.co.uk.
