Have you ever been able to do the splits or other extreme positions without trying? Have you always had weird party tricks because of your ‘double jointed’ body Chances are, you might be hypermobile. This blog will debunk some of the common notions and myths around hypermobility and how Pilates can improve joint stability for hypermobile clients.
What is hypermobility?
Joint hypermobility is when some or all of a person's joints have a larger than average range of movement. Someone with hypermobility has ligaments that surround the joints that have more laxity which provides less support for the joint, creating a larger range of movement. Joint hypermobility can be found in any joint within the body. The most common areas include knees, hips, elbows and shoulders. This is mostly because these joints naturally have a larger range of movement.
Being hypermobile can come with other symptoms including:
- Pain and “stiffness” in the joints
- Joints that sub lux/dislocate easily
- Fatigue
- Recurrent injuries – such as ligament damage (sprains etc)
- GI issues (digestive problems)
- Falling over or bumping into things
Most people with general hypermobility won’t experience any of these other symptoms, however, hypermobility is a spectrum and no two people’s experiences with hypermobility will be the same. There are also other more severe forms of hypermobility where the whole of the body’s connective tissue is compromised which can lead to other more serious and chronic health issues.
Is there a difference between being hypermobile and flexible?
There is! Being flexible and hypermobile are two different things – a person can have just one and also both! Flexibility refers to the ability to lengthen muscles, hypermobility refers to a laxity in the ligaments surrounding the joints. In other words, you can gain flexibility through consistent stretching techniques but you cannot stretch ligaments to increase joint mobility – unless you have injured the ligament to where it has been permanently stretched, which is not desirable at all!
Can you be hypermobile without being flexible?
This myth is true! Often people who are hypermobile actually have tight muscles – this is because the muscles tend to work harder to help provide stability for the joint since the ligaments are loose. This is also why some hypermobile people fatigue faster during movement as their body is working overtime to simply support the joints!
How can pilates help with hypermobility?
Pilates is one of the best forms of movement for hypermobility – for several reasons! Pilates helps to create stability through the body through the use of closed chain exercises (hands, feet and other body parts connected to a stable surface). This helps to increase proprioception which is the ability to recognise where the body is in space. Hypermobile people can have difficulty knowing where their body is in space, simply because they have a larger range of movement than others. For example, if you told a person who has hyperextended elbows and shoulders to lift their arm straight out to the side, they will most likely place their arm behind them. This is because to them, that larger range feels like it is to the side, simply because that is where their end range is which is much easier for the brain to recognise.
What type of Pilates class is best for hypermobility?
The good news is that every type of Pilates will have a positive and helpful approach to hypermobility. All Pilates classes generally provide some sort of closed chain movements which can help increase proprioception, creating awareness of where the body is in space whilst providing stability for the joints that might need it! Reformer classes generally give the most proprioceptive feedback because of the different parts of the apparatus. There is a carriage to lay on, straps that you can hold, a footbar that you can press against etc. The reformer also has many types of spring tension that can aid in support for joints that have a larger range of movement.
With all that being said, hypermobility is not something to be afraid of or concerned by. As mentioned above, most people will go through life with no issues regarding their hypermobility. However, being aware of any hypermobility within the body is key as there may be a weakness or vulnerability in the joint that can be strengthened through Pilates. Pilates is so beneficial to anybody – but especially hypermobile bodies!
Want to learn more? Read our previous blog "The Difference between mobility and flexibility".
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