Welcome back to the Bendy Club blog! This week, we’re focusing on exercises that are beneficial and those to avoid if you have Hypermobility Spectrum Disorder (HSD) or Ehlers-Danlos Syndrome (EDS). Exercise is crucial for maintaining strength and stability, but knowing which exercises are safe is key to avoiding injury.
Why Exercise Matters
Exercise can significantly improve muscle strength, joint stability, and overall well-being. However, due to the unique challenges posed by HSD and EDS, it’s essential to choose activities that support your health without exacerbating symptoms.
Exercises to Avoid
Certain exercises can put undue stress on hypermobile joints and should be avoided or modified. These are general recommendations and are not applicable for every hypermobile individual. For example if you have been running for years and it does not increase your symptoms then please do not stop because of this blog. This is more for people that are not currently exercising and wanting to start or restart what things would be best for them to focus on.
- High-Impact Activities: Running, jumping, and other high-impact exercises can increase the risk of joint injuries.
- Heavy Weightlifting: Lifting heavy weights can strain joints and connective tissues. Especially in the context of something like crossfit which combines heavy weights with high volume as quick as possible.
- Yoga and Stretching: While stretching might seem beneficial, overextending hypermobile joints can lead to instability and injuries. I generally tell my hypermobile patients they don’t need to stretch ever again because they are already plenty flexible.
- Contact Sports: Activities like football, basketball, and hockey pose a high risk of joint dislocations and other injuries.
Exercises to Embrace
Incorporating the right types of exercises can help build strength and stability without harming your joints:
- Low-Impact Cardio: Activities like swimming, cycling, and using an elliptical machine are excellent for cardiovascular health without stressing the joints. Improving cardiovascular function is crucial for long term health. Using modalities that don’t have any pounding movements are generally going to be safe.
- Strength Training with Light Weights/Bands: Focus on using lower weights or bands with controlled movements and smaller ranges of motion build muscle strength and support joint stability.
- The Big 3: Look into Dr. Stuart McGill’s big 3 core exercises. This is a great starting point for anyone with hypermobility to build a strong and stable core.
- Pilates: This form of exercise emphasizes core strength, stability, and controlled movements, making it ideal for hypermobile individuals. Just be careful as some pilates classes take joints beyond normal range of motion. It is best to work 1 on 1 with a pilates specialist and explain to them that you are hypermobile and need to keep the range of motion smaller and the movements slower.
- Balance and Proprioception Training: Activities that improve balance and body awareness can help prevent falls and injuries. Movements like controlled eccentric step downs where you are preventing your knee from collapsing in are great for the stability of the lower body.
- Physical Therapy Exercises: Working with a physical therapist to develop a personalized exercise plan can ensure you’re doing the right exercises for your condition. Make sure that the physical therapist has experience in working with hypermobile and EDS patients. You should be working on strengthening not stretching. We offer a basic PT plan that you can bring to a therapist in your area to begin getting stronger today!
Action Steps for Safe Exercise
1. Consult a Professional
- If you have specific issues or injuries it is best to consult with a healthcare professional or a physical therapist who understands EDS and hypermobility.
2. Warm-Up Properly
- Always begin with a gentle warm-up to prepare your muscles and joints for exercise.
3. Focus on Form
- Proper form is crucial to avoid injuries. Consider working with a physical therapist or personal trainer who has experience with hypermobility.
4. Listen to Your Body
- Pay attention to your body’s signals. If an exercise causes pain or discomfort, stop immediately and consult with a professional. When you have problems with certain movements that is when you go back to the therapist and ask how you can modify the movement to avoid those symptoms. Modify, Modify, Modify.
5. Gradual Progression
- Increase the intensity and duration of your workouts gradually to avoid overloading your joints and muscles. Training with hypermobility can be very difficult. Many exercises that seem basic may still cause pain and other symptoms. For example some patients need to start with all their exercises being supine (on the back) and overtime progress to sitting upright and standing exercises.
Real Stories, Real Solutions
Sarah’s Experience
Sarah, diagnosed with HSD, found that traditional gym workouts often left her in pain. After switching to a Pilates-based routine, she noticed significant improvements in her core strength and joint stability. The chronic low back pain she had decreased significantly and she was able to do more before she needed a break.
Share Your Journey
We encourage you to share your experiences and connect with others on our social media platforms. By building a supportive community, we can help each other navigate the challenges of living with HSD and EDS. What exercises have you found helpful
Connect with Us
Follow us on social media for more tips, updates, and support:
Ready to Take the Next Step?
For those seeking personalized guidance, our 1-on-1 coaching program offers tailored support to address your specific needs. With expert advice and a comprehensive plan, you’ll gain the tools and confidence to manage your condition effectively. Learn more and sign up here.
Thank you for being part of the Bendy Club. Together, we can make a difference!
Warm regards,
The Hypermobile Solutions Team
References
Physical therapy. The Ehlers Danlos Society. (2024f, February 6). https://www.ehlers-danlos.com/physical-therapy/
Engelbert RH, Juul-Kristensen B, Pacey V, de Wandele I, Smeenk S, Woinarosky N, Sabo S, Scheper MC, Russek L, Simmonds JV. The evidence-based rationale for physical therapy treatment of children, adolescents, and adults diagnosed with joint hypermobility syndrome/hypermobile Ehlers Danlos syndrome. Am J Med Genet C Semin Med Genet. 2017 Mar;175(1):158-167. doi: 10.1002/ajmg.c.31545. PMID: 28306230. https://pubmed.ncbi.nlm.nih.gov/28306230/
Home. The Ehlers Danlos Society. https://www.ehlers-danlos.com/
What is HSD?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-hsd/
What is eds?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-eds/
Jovin, D., Atwal, P., Herman, K., Block, N., Maxwell, A. J., Mitakides, J., Maitland, A. M., Saperstein, D., Hamilton, M., Schofield, J., Koby, M., Klinge, P., McElroy, A., Bluestein, L., Chopra, P., Tishler, J., Pocinki, A. G., Varga, J., Dempsey, T., … Lane, K. (2020). Disjointed: Navigating the diagnosis and management of Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders. Hidden Stripes Publications, Inc.
Smith, C., & Wicks, D. (2017). Understanding Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorder: (previously known as Ehlers-Danlos Syndrome Hypermobility Type & Joint Hypermobility Syndrome, respectively). Redcliff-House Publications.
Cox, C. (2022). Holding it all together when you’re Hypermobile. Journey2Joy
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.