Hypermobility: When Being Too Flexible Is a Problem
What Is Hypermobility?
Hypermobility means your joints move beyond the normal range. While some flexibility is good, excessive joint laxity can cause problems:
About 10-20% of the population is hypermobile to some degree.
Signs of Hypermobility
Beighton Score
This simple test checks 9 points:
1. Touch thumb to forearm (1 point each side)
2. Extend pinky finger beyond 90° (1 point each side)
3. Hyperextend elbow beyond straight (1 point each side)
4. Hyperextend knee beyond straight (1 point each side)
5. Touch palms to floor with straight legs (1 point)
Score: 4 or more out of 9 suggests hypermobility.
Other Signs
Hypermobility Spectrum
Asymptomatic Hypermobility
Flexible joints without problems. Many dancers, gymnasts, and yogis have this. No treatment needed.
Hypermobility Spectrum Disorder (HSD)
Hypermobility plus symptoms (pain, instability, injuries) but not meeting criteria for hEDS.
Hypermobile Ehlers-Danlos Syndrome (hEDS)
Genetic connective tissue disorder with specific diagnostic criteria. Requires medical evaluation.
If you have significant symptoms, see a doctor for proper diagnosis.
Why Hypermobility Causes Problems
Lack of Stability
Loose ligaments don't provide joint stability. Muscles must work harder.
Proprioception Issues
Joint position sense may be impaired. Leads to awkward movements and injuries.
Muscle Overwork
Muscles compensate for loose ligaments, leading to fatigue and pain.
Joint Wear
Excessive motion can accelerate joint wear.
What Hypermobile People Should Do Differently
Focus on Stability, Not Flexibility
You don't need more flexibility. You need:
Stop Stretching Into Hypermobile Ranges
If a joint already moves beyond normal range:
Strengthen the Full Range
Build strength throughout your (already large) range of motion:
Proprioception Training
Balance and joint position awareness exercises:
Exercise Guidelines
Do
Avoid or Modify
Strength Training Tips
Managing Pain
Why It Hurts
Muscles working overtime for stability cause chronic fatigue and pain. Joint instability leads to micro-injuries.
What Helps
What Doesn't Help
For Hypermobile Athletes
Sport Selection
Some sports suit hypermobility:
Higher injury risk sports need careful preparation:
Training Modifications
When to See a Doctor
Seek evaluation if you have:
A rheumatologist or geneticist can diagnose hypermobility syndromes.
The Bottom Line
If you're hypermobile, more stretching isn't the answer—stability is. Focus on strengthening, proprioception, and controlled movements. Avoid pushing joints beyond normal ranges. With the right approach, hypermobile individuals can be active and pain-free.