Hypermobility, or having joints that move beyond the normal range, is common and often overlooked. While being flexible can feel like an advantage, it can also lead to joint pain, instability, and a higher risk of injury if muscles and connective tissues aren’t strong enough to support your joints.
Accredited Exercise Physiologists help people with Hypermobility to build strength, improve joint stability, and prevent injuries, so they can stay active, enjoy sports, and move confidently in daily life.
What Is Hypermobility?
Hypermobility is when your joints stretch further than usual. Some people are naturally more flexible, while others may develop it through sport, genetics, or connective tissue conditions. Common signs include:
- Joint pain or discomfort, especially after activity
- Frequent sprains, dislocations, or subluxations
- Fatigue or muscle soreness
- Difficulty maintaining posture or control during movement
While Hypermobility itself isn’t always a problem, lack of strength and stability can increase the risk of pain and injury.
Why Strength Training is Essential
Strength training is the most effective way to support hypermobile joints. Here’s why:
- Stabilises joints – Strong muscles act like natural braces, keeping joints safe during movement.
- Reduces pain – Targeted exercises improve muscle support around the joints, decreasing strain on ligaments.
- Prevents injuries – Stronger muscles help prevent sprains, strains, and dislocations during everyday activities or sports.
- Improves function and confidence – Strengthening key areas allows for better control, balance, and coordination.
Safe Strength Training for Hypermobility
Exercise should be gradual, structured, and tailored to your abilities. At Gen Health, we focus on:
- Controlled resistance training – Using weights, bands, or bodyweight to strengthen muscles without overstretching joints.
- Core and postural exercises – Supporting spinal and pelvic stability for improved movement control.
- Balance and proprioception – Training your body to sense joint position and improve coordination.
- Progressive overload – Gradually increasing resistance and intensity to build lasting strength safely.
Overcoming Barriers to Exercise
Some people with hypermobility may hesitate to exercise due to pain or fear of injury. We help by:
- Creating individualised programs suited to your strength, energy, and lifestyle
- Offering options for guidance at home
- Teaching safe movement techniques so you can enjoy sports or daily activities without worry
Getting Back to Activities You Love
Whether your goal is to play a sport you love, maintain an active lifestyle, or simply reduce everyday aches and pains, strength training is key. By building stability and muscle support, people with Hypermobility can move more confidently, reduce joint pain, and prevent injuries before they occur. Hypermobility doesn’t mean you have to avoid movement. Exercise Physiologists can create a personalised strength and stability program that protects your joints, reduces pain, and helps you stay active and strong.
FAQ: Hypermobility and Strength Training
Q: Can strength training help with hypermobile joints?
A: Yes. Targeted strength exercises stabilise joints, reduce pain, and prevent injuries.
Q: What types of exercises are safe for hypermobility?
A: Controlled resistance exercises, core strengthening, balance training, and progressive load work are all safe when guided by an Exercise Physiologist.
Q: How often should I do strength training for hypermobility?
A: Frequency depends on your goals and energy levels, but generally 2–3 sessions per week is effective for building joint support.
Q: Can strength training reduce my risk of injury?
A: Absolutely. Strong muscles help protect joints from sprains, strains, and dislocations during sports and daily activities.
Q: Do I need to avoid stretching if I’m hypermobile?
A: Gentle stretching is fine, but avoid overstretching already loose joints. Focus on strengthening and controlled mobility.
Disclaimer: This information is general in nature and is not a substitute for personalised medical advice. Please consult a qualified health professional before starting a new exercise program.
