Strength Training Guidelines For Adults With Hypermobile Joints
What exactly is hypermobility? Some may call it being “double- jointed,” but there’s so much more to it than that.
If you don’t already know what hypermobility is, it’s when a joint, or joints, have the ability to move beyond their expected range of motion (or ROM). It’s typically an inherited trait, but don’t worry, there are no inherent dangers associated with hypermobility.
And as long as you follow these strength training guidelines, hypermobile joints will NEVER become an issue.
Training Guidelines For The Hypermobile Athlete
When you’re dealing with hypermobile joints, there are just a few things to keep in mind. Excessive joint laxity will typically compromise the stability of the affected joints. Keep this in mind as you read through these guidelines.
Strength training with hypermobility can place excessive force on the ligaments, causing them to lengthen, which weakens the joint. Since ligaments cannot return to their normal length after being stretched, this can make them more susceptible to injury.
So, here’s how to avoid all that mess. Follow these tips below to gain the edge over hypermobile joints.
Make Strength Training A Top Priority
There’s really no special treatment for hypermobile joints. The best thing you can do to prevent damage is to strengthen your muscles to actively control your range of motion.
Here are some strength training tips that can – and should – be used by anyone with hypermobile joints.
Tip #1: Focus on performing all your exercises slow and controlled
This helps to build the necessary strength required to control your joints through a full range of motion — reducing the chances of injury.
Tip #2: Avoid hyperextending your elbows or knees during exercise.
When it comes to GST, connective tissue strength and joint integrity are a top priority. This is developed with GymnasticBodies straight-arm strength exercises.
Hypermobile athletes will tend to take their elbows and knees beyond this straight arm position. This shifts the mechanical stress from the tendons to the ligaments.
May we remind you, when a ligament stretches it cannot be returned to its normal resting length. Keep this in mind when performing anything with straightened arms.
Active Mobility For Controlled Flexibility
Mobility training for the hypermobile athlete is and has always been a very controversial topic. Should it be done? Should it be omitted completely? Here’s our take on the matter.
Mobility is the ability to exert strength through the full range of motion of a given joint or joints. If anything, mobility training, when done in the right context, can actually benefit hypermobile athletes.
Now keep in mind, the main priority is to balance strength with mobility. In the case of hypermobility, the goal is to exhibit complete control of the movement to ensure the joints are all supported.
Remember: When in doubt, go slow and controlled with your movements. Your joints will be glad that you did. No matter the condition of your joints — whether stiff or hypermobile — it’s important to keep them supple and healthy. Get your connective tissue strong with GymnasticBodies Foundation Series that will lead you to greater gains, step by step.