Flexibility is often seen as a physical asset, but what happens when joints are too mobile? This phenomenon, known as hypermobility, is a condition where flexibility exceeds normal standards. This article takes an in-depth look at what hypermobility is, its causes, how to identify it, and the best strategies for managing it effectively.
What is hypermobility?
Hypermobility is defined as above-normal joint mobility. In practical terms, the joints of a hypermobile person can stretch and bend beyond the typical range of motion, often without causing immediate pain.
The fundamental cause of this condition lies in the structure of the ligaments. These bands of connective tissue, whose role is to stabilize the joints, are more elastic in hypermobile individuals. Due to a different tissue composition, the ligaments are more flexible, making the joints “hypermobile.” Hypermobility can affect all of the body’s joints (generalized) or be localized to only a few.
What are the risk factors?
Several factors can predispose a person to hypermobility:
- Genetics: This is the most decisive factor. Hypermobility is often hereditary; if members of your family are affected, you are more likely to be affected too.
- Age: Children and adolescents naturally have more flexible tissues, which explains why hypermobility is more common in this age group. Flexibility tends to decrease with age.
- Gender: Women are more commonly affected, mainly due to hormonal influences, particularly estrogen, which can increase the laxity of connective tissues.
- Medical conditions: Certain genetic connective tissue disorders, such as Ehlers-Danlos syndrome or Marfan syndrome, are known causes of pathological hyperlaxity.
How is hypermobility assessed?
Healthcare professionals use a quick and simple assessment tool to measure generalized hypermobility: the Beighton score. This clinical test is based on a series of five maneuvers and is scored out of a total of nine points.
The movements assessed are:
- Passive extension of the little finger beyond 90°. (1 point per hand)
- Passive flexion of the thumb until it touches the forearm. (1 point per hand)
- Hyperextension of the elbow beyond 10°. (1 point per elbow)
- Knee hyperextension beyond 10°. (1 point per knee)
- The ability to place the palms of the hands on the floor while keeping the legs straight. (1 point)
Although useful, this score has its limitations. It does not assess all joints and provides no information on pain, perceived instability, or functional limitations. One person may achieve a perfect score of 9/9 with no complaints, while another with a low score of 2/9 may suffer from chronic pain. An assessment by a healthcare professional is therefore essential to obtain a complete and personalized diagnosis.
Hypermobility: advantage or disadvantage?
Hypermobility is neither good nor bad in itself; its impact depends entirely on the context.
- An asset: In disciplines such as dance, gymnastics, or swimming, a wide range of motion can improve performance and technical fluidity.
- A potential problem: It becomes problematic when associated with pain, chronic instability, or recurrent injuries (sprains, dislocations).
Without proper management, hyperlaxity can lead to complications such as chronic musculoskeletal pain and functional limitations in daily life.
4 key strategies for managing hypermobility
To prevent complications and turn hypermobility into a controlled asset, here are four fundamental approaches:
- Targeted muscle strengthening: Strong muscles are essential to compensate for ligament laxity and stabilize joints. An exercise program targeting the muscles around hypermobile joints (e.g., quadriceps and hamstrings for the knee) is crucial.
- Improved proprioception: Proprioception is the body’s perception of its position in space. Balance exercises (on one leg, on unstable surfaces) help the brain better control the joints and prevent excessive movement.
- Neuromuscular control: It is important to learn how to consciously control the range of motion. Even if a joint can move further without pain, it is important to avoid systematically reaching these extreme ranges of motion in order to protect the ligaments from excessive stretching.
- Developing muscle endurance: The muscles of hypermobile individuals must work harder to ensure stability. Improving their endurance allows them to fulfill this supportive role for longer and more effectively, reducing fatigue and the risk of injury.
In conclusion, hyperlaxity that is well managed through appropriate strengthening exercises can be an advantage. However, without proper care, it can become a source of pain and instability. Each case is unique, so it is strongly recommended that you consult a healthcare professional, such as a physical therapist or kinesiologist, for an evaluation and personalized advice.
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