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Understanding Joint Hypermobility: Causes, Symptoms, and the Role of Exercise


Joint hypermobility refers to an increased range of motion in the joints beyond what is considered normal. While some individuals may naturally have more flexible joints without issues, others may experience pain, instability, and other complications. More often than not, joint hypermobility is classified as Benign Joint Hypermobility Syndrome (BJHS), a condition where hypermobility leads to pain and discomfort without an underlying systemic disease.


Underlying Causes of Joint Hypermobility

Several factors can contribute to joint hypermobility, including:

  • Developmental Factors – Some individuals naturally have more elastic connective tissue.

  • Genetics – Hypermobility often runs in families due to inherited connective tissue traits.

  • Collagen Disorders – Conditions like Ehlers-Danlos Syndrome (EDS) can cause excessive joint laxity.

  • Muscle Imbalances or Weakness – Insufficient muscle support can lead to increased joint mobility.

  • Hormonal Influences – Some hormones, such as relaxin, can temporarily increase ligament laxity.


Signs and Symptoms of Joint Hypermobility

Individuals with joint hypermobility may experience:

  • Recurrent joint pain or discomfort, especially after activity

  • Frequent joint sprains, subluxations, or dislocations

  • Muscle fatigue and stiffness

  • Poor proprioception (difficulty sensing joint position)

  • Clicking or popping noises in the joints

  • Increased risk of early-onset osteoarthritis


Assessing Joint Hypermobility: The Beighton Score

The Beighton Score is a simple test used to assess hypermobility. It consists of five movements, with each positive test earning one point (out of a total of 9 points). You can assess your Beighton Score at home by performing the following:

1.      Little Finger Extension – Can you bend your pinky finger backward beyond 90 degrees? (1 point per hand)

2.      Thumb-to-Forearm – Can you touch your thumb to your forearm? (1 point per hand)

3.      Elbow Hyperextension – Does your elbow extend beyond 10 degrees past straight? (1 point per arm)

4.      Knee Hyperextension – Does your knee extend beyond 10 degrees past straight? (1 point per leg)

5.      Forward Bend – Can you place your palms flat on the floor with straight legs? (1 point)


A score of 5 or more (out of 9) suggests joint hypermobility.


How Exercise Can Help with Joint Hypermobility

Although hypermobile joints may be more prone to instability and discomfort, exercise—particularly resistance training—plays a crucial role in improving joint function and reducing pain. Here’s how:


1. Strengthening the Muscles Surrounding the Joints

Stronger muscles help compensate for excessive joint laxity, providing better stabilization. Focus on controlled, slow movements to avoid excessive strain on the ligaments.


2. Enhancing Proprioception and Stability

Balance exercises, such as single-leg stands, stability ball exercises, and controlled bodyweight movements, can improve joint awareness and reduce the risk of injury.


3. Improving Joint Control Through Resistance Training

Weight training with proper form builds joint stability. Start with light resistance and progress gradually to avoid placing excessive stress on the joints.


4. Avoiding Hyperextension and Excessive Stretching

While stretching can be beneficial, hypermobile individuals should be cautious of overstretching, which can worsen instability. Focus on strengthening over excessive flexibility work.


5. Core and Postural Training

A strong core supports overall body stability, reducing compensations that may lead to pain or injury. Incorporate exercises like planks, dead bugs, and bird dogs to build core strength.


Takeaway

Joint hypermobility, particularly Benign Joint Hypermobility Syndrome (BJHS), is common and often manageable with the right approach. While it can lead to pain and instability, exercise—especially strength training—plays a key role in enhancing joint stability and function. If you suspect you have joint hypermobility, try the Beighton Score assessment at home and consider working with a health professional or personal trainer to create a safe and effective exercise plan.

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