Flexibility is often celebrated in the realm of fitness, but for some individuals, an excessive range of motion can be indicative of a condition known as hypermobility. While being naturally flexible is advantageous in many activities, understanding the distinction between healthy flexibility and hypermobility is crucial for maintaining joint health. This article explores what hypermobility is, its potential causes, and how to recognize if you are hypermobile.

What is Hypermobility?

Hypermobility is a condition characterized by joints that can move beyond the normal range of motion. This increased flexibility is often due to laxity in the ligaments and tendons that support the joints. While being hypermobile can be a natural variation, it may also be associated with a connective tissue disorder known as Ehlers-Danlos syndrome (EDS) or other genetic factors.

Signs and Symptoms of Hypermobility:

1. Joint Dislocations:
   • Individuals with hypermobility may experience joint dislocations more frequently than the general population. The laxity in connective tissues can contribute to joints easily slipping out of place.
2. Pain and Fatigue:
   • Chronic pain, particularly in the joints and muscles, is a common symptom of hypermobility. This discomfort can be exacerbated by physical activity and may contribute to fatigue.
3. Easy Bruising and Scarring:
   • Fragile skin and easy bruising are potential indicators of hypermobility. Individuals with this condition may also notice that wounds take longer to heal and can result in more pronounced scarring.
4. Double-Jointed Appearance:
   • A visual clue to hypermobility is the appearance of being “double-jointed.” This may be evident in the ability to bend the fingers, thumbs, elbows, or knees beyond what is considered normal.
5. Recurrent Sprains:
   • Frequent sprains, strains, and injuries due to the joints moving excessively during physical activity can be indicative of hypermobility.
6. Digestive Issues:
   • Some individuals with hypermobility may experience gastrointestinal issues, such as irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD).

Assessing Hypermobility:

While self-assessment can provide some insights, it’s essential to consult with a healthcare professional, such as a rheumatologist or physical therapist, for a thorough evaluation. One commonly used method for assessing hypermobility is the Beighton Score, which involves a series of simple tests:

1. Elbow Hyperextension:
   • Extend the elbow backward beyond 180 degrees.
2. Knee Hyperextension:
   • Hyperextend the knee joint backward beyond 180 degrees.
3. Thumb to Forearm:
   • Bend the thumb backward until it touches the forearm.
4. Finger Hyperextension:
   • Extend the little finger backward beyond 90 degrees.

Each of these criteria is scored out of 9 points, with a higher score indicating greater hypermobility. A Beighton Score of 4 or more is often considered indicative of hypermobility.

Coping Strategies and Management:

If you suspect you may be hypermobile or experience symptoms associated with hypermobility, consider the following coping strategies and management techniques:

1. Strength Training:
   • Building strength in the muscles surrounding hypermobile joints can provide additional support and stability. Focus on resistance exercises to enhance muscle tone.
2. Low-Impact Exercise:
   • Engage in low-impact activities, such as swimming or cycling, to reduce the risk of joint injuries while maintaining overall fitness.
3. Joint Protection Techniques:
   • Learn and practice joint protection techniques to minimize the risk of dislocations or injuries during daily activities.
4. Physical Therapy:
   • A physical therapist with experience in hypermobility can create a personalized exercise program to address specific joint concerns and improve overall function.
5. Orthopedic Support:
   • Orthopedic devices, such as braces or joint supports, may provide additional stability and reduce the risk of joint injuries.
6. Pain Management:
   • Explore pain management strategies, such as gentle stretching, heat or cold therapy, and over-the-counter pain relievers under the guidance of a healthcare professional.

Understanding hypermobility is essential for maintaining joint health and overall well-being. If you suspect you may be hypermobile or experience symptoms associated with hypermobility, seek professional guidance for a comprehensive evaluation. Embracing flexibility is valuable, but striking a balance that prioritizes joint stability and overall health ensures a sustainable and fulfilling physical journey. Always consult with healthcare professionals to tailor a management plan that addresses your unique needs and enhances your quality of life.