How Weight Training Helps Hypermobility

What is Hypermobility?…

Hypermobility is a joint condition in which the joints move beyond the normal range expected.  This syndrome is sometimes referred to as ‘loose joints’, or sometimes those with such conditions refer to themselves as being ‘double jointed’.

Symptoms of hypermobility are extended ranges of motion around a join, this can include joint pain, including in the knees, fingers, hips &/or elbows.

hand

 

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What is the Cause of Hypermobility?…

According to MayoClinic.org hypermobility tends to be a genetic problem.  Parental genes are responsible for the amount of collagen production created between the joints.

Problems associated with hypermobility tend to decrease as you age because the body becomes naturally less flexible the older you get.

 

Exercise Concerns…

While having a few hypermobile joints can be fairly common & often causes no problems – it can present issues when exercising.

Because joints are capable of stretching beyond the point of typical motion, those with hypermobility are more susceptible to injury, particularly when exercising.

Hypermobile joints have a tendency to become dislocated.  There is also a higher incidence of sprains & strains.

Therefore exercising in a controlled & determined way will help to stabilise the joint(s) in question.

 

For a 7-Week-Workout That Will Strengthen Your Joints Click Here

 

Lock Doors Not Joints…

For those dealing with hypermobile joints, it is imperative to avoid locking joints when lifting weights.  Once the joints are locked, the tension is no longer on the muscle, but on the joint itself.

In other words, when you lock your joints at the end of a rep, the working muscle(s) is no longer being recruited & can switch off – the opposite effect of why you are lifting weights in the first place.

Once the joints have been fully extended the weight is just sitting on the join & your ligaments & tendons that are attached to that joint could be under extra load/stress. Obviously, this extension will set you up for strains, sprains & other injuries.

So when performing a full range of motion rep, remember to stop just short of full lock out. Extend the joint to 98% lockout, not 100%.

 

 

Why Weight Training is Perfect for Hypermobile People…

When done correctly, weight training is the perfect exercise for those with hypermobile joints.  Essentially – it will tighten you up! The more toned you are in the muscles surrounding the hypermobile joint, the more they will support that joint & help to keep it from over-extending.

Your muscles help to stabilise your joints.

In the long run, correct weight training will protect you from injury as well as decrease the chance of long-term damage to your joints.

After all:

“Prevention is better than cure.”

Desiderius Erasmus

 

The Bottom Line…

It is important to weight train to set yourself up to avoid injury rather than having to nurse one after the fact.  Therefore, correct form & the correct exercises are essential.

In order to insure that you are performing the correct routine it is important to check with a personal trainer or coach. Inform them if you have any hypermobile joints & practice the exercises correctly for every rep.

Get as much coaching around proper technique & form while weight training as you can before you start to exercise on your own.

 

For a 7-Week-Workout That Will Strengthen Your Joints Click Here

 

To Your Best Health

ShapeTrainer Daniel Grant

 

p.s.

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Resources:

http://www.medicinenet.com/hypermobility_syndrome/article.htm

http://www.mayoclinic.org/hypermobility/expert-answers/FAQ-20058285

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