Can you do the splits or place your body in strange shapes? What is Hypermobility?
Can you place your hands flat on the floor without bending your knees? Can you bend your thumb to touch your forearm? Can you do the splits or place your body in strange shapes? Do your kneecaps or shoulders dislocate?
Are you symptomatic with this extra movement?
A personal trainer can help you!
What is Hypermobility?
Hyper (more) mobility (movement) is when ligaments that give the joints stability are lax and joints are more flexible.
It is not an illness or a disease, just the way that you are put together. It is considered a normal finding by medical professionals.
Frequent findings are:
Clumsiness
Flat feet
Clicky joints
Tiredness
Difficulty walking longer distances
Pain
Many people who are hypermobile experience no symptoms or difficulties.
Symptoms are not necessarily related to the degree of hypermobility but instead to poor muscle strength, poor muscle stamina and poor control of joint movement, not the hypermobility itself. The muscles need to work harder to stabilise the joint such as the muscles around your knees when you squat.
Pacing
If muscle pain after exercise is a problem, you should not stop being active but instead pace yourself- gradually increase an activity in order to achieve a goal. Don’t do too much activity on one day but spread it throughout the week and focus on building more strength and fitness with the help of your trainer.
Practice
You need to build muscle strength, which takes time and most importantly, practice.
Pain management
Aches and pains associated with hypermobility are usually a result of muscle fatigue, not damage or injury. A warm bath or a hot water bottle may help. Pain killers are not usually effective. Try not to focus on pain.
Footwear
You will benefit from supportive footwear, especially if they have flat feet.
When you are buying shoes look for the following:
Shoes which are stiff around the heel
A sturdy sole to act as a shock absorber
Soft uppers, preferably with laces or buckles, that support the whole foot
Boots that fasten with laces are often very effective and comfortable
This does not mean that other shoes cannot be worn for short periods of time or special occasions.
Try to avoid:
Shoes with no support around the heel
Thin soles
Shallow uppers (too low at the back and sides)
Slip-on shoes or boots
When to seek advice
Physiotherapy can be useful after an injury to give advice and exercises in order to return to normal activities. Seek advice from your GP if you are experiencing frequent or severe pain.
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