You’re Not Falling Apart: Managing Joint Instability with Hypermobility
Living with hypermobility can feel like your joints have a mind of their own. One moment you’re reaching for a cereal box, and the next, your shoulder partially slips out of place. Or perhaps your knee gives out mid-step, turning a simple walk into a game of balance. It can be scary, painful, and frustrating.
These unexpected joint shifts are often subluxations (partial dislocations) or full dislocations. They’re more common in folks with hypermobile Ehlers-Danlos Syndrome (hEDS) or Hypermobile Spectrum Disorder (HSD), thanks to extra-stretchy connective tissue. In simple terms, the ligaments that are supposed to keep your joints snugly in place just aren’t as firm as they should be.
So What Can You Do About It?
Short-Term Help:
Bracing or Taping External supports like braces or kinesiology tape can help stabilize joints temporarily and give you a sense of safety. They’re like training wheels for your joints—especially helpful during flare-ups or when you’re doing something physically demanding.
Modify Movements Little changes in how you move can go a long way. For example, use both hands to lift heavier objects, keep your body close to the item, and avoid lifting at an angle or twisting your torso. Think: efficient, ergonomic, and joint-friendly.
Ice or Heat After a subluxation, ice can reduce inflammation, and heat can help soothe sore muscles. Choose what feels best for you.
Long-Term Strategy:
Strengthening Muscles Your muscles are the backup crew for your joints. A physical therapy program designed for hypermobility can help you build strength in a joint-friendly way. Low-load, high-rep exercises are often the best bet.
Proprioception Training This fancy term simply means getting better at sensing where your joints are in space. Stability and balance exercises—like standing on one leg or using a balance pad—can sharpen this internal GPS and help you avoid awkward, joint-wrenching movements.
Pacing and Body Awareness Learning your early warning signs and respecting your body’s limits is crucial. Fatigue often invites instability. Slow, mindful movement and regular rest breaks can help prevent mishaps.
You’re Not Falling Apart
It may feel like your body is working against you, but with the right tools and support, you can absolutely regain a sense of control and safety in your body.
Need Help Getting Started? Our therapists specialize in hypermobility and are here to guide you through safe, personalized strategies to support your joints. You don’t have to do this alone!
