Knee + Elbow hypermobility and pain!

Hey All, I have been doing the middle split class for the past few weeks and i'm experiencing some pain in my medial\posterior aspect of the knees, mostly during the pancake work.

I only feel the knee pain and not my adductors stretching (during active pancake stretches, when knee fully, hip externally rotated)

now, My knees, as all my other joints are hypermobile and get to less than 0 degrees while fully extended, it probably has something to do with the pain. 

I thought maybe to bend my knees a bit instead of locking but then it makes my hams work instead of stretch..

any notes, ideas, recommendations regarding my problem would be much appreciated.

thanks in advance

Hi Tzachi,

Sorry to hear it. This was almost surely caused by the combination of your hypermobile joints and too much intensity during the stretches. I have a couple of suggestions for you:

1. Avoid this stretch series and other mobility exercises until your knees are 100% pain-free.

2. If it is possible, visit a sports physio or other medical doctor to see if they have specific suggestions on dealing with your hypermobility in the future.

3. Once you are healed and you return to this series, keep the intensity rather low, never exceeding a 4 out of 10 during any stretch. 

4. Submit form check videos of your pancake and middle split stretches so we can take a look at your knee, leg, and back position. 

On 5/15/2017 at 10:41 PM, Everett Carroll said:

 

thanks for your reply, will visit my physio.

does anyone else experienced any kind of similar situation?