Hypermobility and Ehlers-Danlos Syndrome: Understanding It and How to Manage It

Being naturally flexible can seem like an advantage, but for some people, excessive joint movement can contribute to pain, instability and repeated injuries. Hypermobility exists on a spectrum, and for some people it forms part of a condition such as hypermobility spectrum disorder (HSD) or hypermobile Ehlers-Danlos syndrome (hEDS).

What is hypermobility?

Joint hypermobility means that one or more joints can move through a greater range than is typical. Many people are hypermobile and have no symptoms at all.

Problems can occur when the body struggles to control this additional movement. Some people experience joint pain, recurrent sprains, joint instability, muscle fatigue or a tendency to develop soft-tissue injuries.

It is important to understand that being hypermobile does not automatically mean you have Ehlers-Danlos syndrome.

What is hypermobile Ehlers-Danlos syndrome?

Ehlers-Danlos syndromes are a group of inherited connective tissue disorders. Hypermobile EDS is characterised by generalised joint hypermobility alongside other features, which can include musculoskeletal problems and certain connective-tissue characteristics.

There is currently no single genetic test that confirms hypermobile EDS. Diagnosis is based on specific clinical criteria and assessment by an appropriately qualified healthcare professional.

How can hypermobility be managed?

There is no need to "tighten" every hypermobile joint or avoid movement. In fact, appropriate exercise is one of the most important aspects of managing symptomatic hypermobility.

💪 Build strength and control

Strength training can help muscles provide greater support around hypermobile joints. Exercises should initially focus on controlled movement and gradually progress towards heavier resistance and more demanding activities.

🎯 Improve proprioception

Proprioception is your body's awareness of where your joints are positioned. Balance exercises, controlled single-leg movements and functional exercises can help improve coordination and joint control.

📈 Progress gradually

People with symptomatic hypermobility may need to increase exercise volume and intensity more gradually. The aim is to build capacity without repeatedly provoking significant symptoms.

🧠 Understand your symptoms

Pain does not necessarily mean that a joint is being damaged. Learning how to manage activity levels, recovery and flare-ups can be just as important as the exercises themselves.

🤝 Take a multidisciplinary approach

Some people benefit from support from physiotherapists, osteopaths, occupational therapists, pain specialists or other healthcare professionals. Where symptoms extend beyond the musculoskeletal system, appropriate medical assessment is important.

Can you live an active life with hypermobility?

Absolutely. Having hypermobility or hEDS doesn't mean you need to avoid exercise or sport. The goal is to develop strength, control, confidence and physical capacity, while finding an appropriate balance between activity and recovery.