Hypermobility and Weight Lifting

Hello all. I was curious if any of you have or have been diagnosed with hypermobility of the joints? I was recently diagnosed with moderate hypermobility, but the doctor really didn’t help me out much with what are and aren't ok exercises to do. He referred me to a physical physiotherapist, but that is five weeks away.

Basically I am on week 4 of a NROL type program, working out 3 times a week with weights and 2 nights with HIIT. I don't know if it's ok to continue on this program or not, if you can still weight train with this condition or if that’s a bad idea. I have been exercising regularly for years, always get random injuries in my shoulders, knees, hips...even my jaw will click out of place. But it has been so long I just got used to managing the pain and worked through it. I finally decided to get on a real program instead of jumping around, and I started NROL to lean out and increase muscle mass, but I just don’t know if that is even possible anymore without trashing all my joints. Hoping maybe someone else out there has this and can tell me a little bit about how they train with it - am I doomed to a lifetime of yoga and aqua-aerobics?

It's doable but this is one of those occasions where a referral to a therapist is the only sensible option; only someone performing an in-person assesment/screening can really tell you what's safe for you to do.

 Though I note that one of the best ways to compensate for hypermobile joints is to strengthen the muscles holding them in place. You just need to have a competent instructor showing you what to do.

 Also - is every joint hypermobile, or only some of them? If it's only a select few you could train around it on your own I suppose, but really, I'd feel a lot more comfortable with having you wait until you've been given a proper screening and training plan.

I agree with Melkor. Although I do know that being physically active and fit can def help with hyermobility..but seeing a physical therapist is recommended. The therapist would probably teach you how to stretch tight, overused muscles and how to ensure you use your joints within the ideal ranges of motion, avoiding hyperextension or hyperflexion. Low-impact exercise such as Yoga, Pilates or Tai Chi is usually recommended for hypermobile people since they are less likely to cause injury than high-impact exercise or contact sports.  While waiting to seek medical help...are you overweight bc if so...The extra weight puts additional stress on the already weakened ligaments, making them more susceptible to injury..so losing weight would be beneficial. Best of luck

I think it's probably all of my joints. Its weird because I have always had random joint pain, but never saw it as a whole. I would get all jazzed about a new activity, like swimming then 4 months in I would hurt my shoulder and treat the shoulder. Then i would give up swimming and take up biking and 6 months in hurt my knee and treat the knee. Past 3-4 years I have been trying to get a weight program off the ground, but I have been struggling because every few months I would hurt something and be out and then start back at square one. Last year I hurt my back, before that it was a shoulder. So when I went to see the doc for what I thought was shoulder bursitis, I was kind of shocked when he told me I had benign hypermobility and as I read on it, it makes so much sense. I have had dislocated hips, toes, shoulders, my jaw, chronic knee pain, ankle sprains...constant. I just thought I was weak and clumsy!

I just loss the excess weight I had, so I am comfortable where I am.

Makes me insane  I feel like in 16 years of regular workouts I never get anywhere and I hate to have to take 5 weeks off again. Though I am about due to hurt myself anyway so its probably not a bad idea. Depressing.

Original Post by fitnessgirll:

The therapist would probably teach you how to stretch tight, overused muscles

Wouldn't stretching a muscle result in an increase in mobility in the joint the muscle moves? If that joint is already hypermobile, wouldn't increasing mobiltiy make the problem worse? 

I had the same problems since I was a kid, and a few years ago was diagnosed with Ehler's Danlos Syndrome type III (hypermobility). Might be worth looking into for you as well.

I saw a kinesiologist for 8 weeks who designed a routine of various strength training moves. She straight up told me which machines to avoid and which exercises to steer clear from for risk of dislocating, subluxing, or injuring myself.

Everyone's different, so what I should avoid probably won't be the same as for you. Basically, if the machine says it works xyz mucles, but you feel it only in 1 muscle or one that isn't listed, you're probably hyperextending and utilizing an incorrect muscle and will probably get hurt or at least hinder your fitness progress.

"Hypermobility type
(formerly type III)

Joint hypermobility is the major manifestation of this form of Ehlers-Danlos syndrome. Any joint can be affected, and dislocations are frequent. This type is also inherited as an autosomal dominant genetic trait."

hmm, maybe i should get myself checked out too. i've experienced the same problems like you described since i was young. i remember having my hip constantly being put into place by my pediatrician, samething with my ribs, & other parts throughout my life. ive seen lots physical therapist, a few chiros, massages, etc. altho even if i do have it, i think im still a little klutzy.

can you describe your joint pain a little more thoroughly?

Thanks for the info Harlow, I decided to call my PC today to refer me to someone else, because I really disliked that doctor even though I think he was dead on with what he said. I just have so many questions now on it.

Octo - not sure if you are asking me or Harlow. The joint pain varies and is random, for instance in college I went through senior year with my right knee visibly swollen and I had to use a cane, yet no one was really sure why. Then it just went away. Sometimes I wake up and my knuckle on one finger will be swollen and sore...and it lasts a few days, or weeks, or months...then just goes away. Every one of my joints pops and snaps...I roll over in bed and you can hear my shoulder pop, etc. If my husband hugs me...crack. When I think back, I have had hip, ankle, elbow, toe, neck, finger, wrist, shoulder and knee issues at various times since I was a kid...something is almost always swollen or out of whack. There isnt a moment when it happens that I feel myself sprain....if that makes sense. Its like I can do a movement way beyond where I should and I dont necessarily feel a tear or pain, but then later on the joint swells and the pain is brutal. Since I have always been so active, I just sort of assumed it to be normal sprains and such.I also am impacted by the weather, wet weather, cold weather, humid...it makes my joints swell.