Do you have joint pain and struggle to exercise? Have you always been told you’re “double-jointed” or extra flexible? While some people have naturally bendy joints without any issues, for others, being hyper mobile can come with pain, fatigue, and frequent injuries.
If this sounds like you, it might be worth exploring whether you fall into the category of Hypermobility Spectrum Disorder (HSD) or Ehlers-Danlos Syndrome (EDS).
What is hypermobility?
Hypermobility refers to joints that move beyond the ‘normal’ limits for a person’s age and gender. This extra flexibility is due to differences in connective tissue, which can make joints more prone to instability and injury. Some people with hypermobility may never experience symptoms, while others develop pain, fatigue, and frequent dislocations or subluxations.
Hypermobility Spectrum Disorder (HSD) vs Hypermobile Ehlers-Danlos Syndrome (hEDS): What is the difference?
Hypermobility Spectrum Disorder (HSD)
HSD is a term used for individuals who experience symptoms related to joint hypermobility but do not meet the full criteria for a connective tissue disorder like hEDS. It can present in various ways, from mild joint pain to significant functional limitations. For example, someone with HSD might struggle with recurrent ankle sprains, knee pain after standing for long periods, or general fatigue after physical activity. While HSD doesn’t involve the same systemic issues as hEDS, it can still have a major impact on daily life.
Hypermobile Ehlers-Danlos Syndrome (hEDS)
Ehlers-Danlos Syndrome (EDS) is a group of heritable connective tissue disorders that affect collagen production, leading to joint hypermobility, skin fragility, and tissue weakness. There are thirteen subtypes of EDS, each with distinct genetic causes and symptoms. While some forms, such as vascular EDS, can have life-threatening complications, the most common type—Hypermobile Ehlers-Danlos Syndrome (hEDS)—primarily affects the musculoskeletal system.
People with hEDS often experience joint instability, chronic pain, frequent dislocations or subluxations, and systemic symptoms like dizziness, fatigue, and digestive issues. Since collagen is present throughout the body, hEDS can also impact the skin, blood vessels, and internal organs. Despite its widespread effects, hEDS remains difficult to diagnose due to the absence of a known genetic marker.
What treatments are there for people with Hypermobility Spectrum Disorders or Enlers-danlos Syndrome?
Exercise is medicine!!
Both HSD and hEDS can lead to joint instability, chronic pain, fatigue, and frequent injuries, making traditional exercise programs feel overwhelming or even unsafe. However, properly structured movement and strength training can help improve stability, reduce pain, and enhance overall function. This is where exercise physiology plays a crucial role. An Exercise Physiologist (EP) tailors movement strategies to the individual, helping those with hypermobility exercise safely and effectively without worsening symptoms.
How can Exercise Physiologists help people with Hypermobility Disorders or Enlers-danlos Syndrome?
EP plays a key role in helping individuals with hypermobility build strength, improve function, and exercise safely without increasing pain or fatigue. Regular exercise can enhance joint stability, muscle strength, and proprioception, reducing the risk of injuries and chronic pain. It also supports cardiovascular health, energy levels, and nervous system regulation, which can help manage symptoms like fatigue, dizziness, and poor circulation.
An EP provides a safe and supportive environment, ensuring all exercises are tailored to your body’s needs, strengths, and limitations. By focusing on gradual progress, controlled movement, and individual pacing, an EP helps you build confidence in your body’s abilities while minimizing the risk of flare-ups or setbacks. With a structured and personalized approach, movement becomes a tool for better function, long-term well-being, and an improved quality of life.
What now?
If you suspect you have HSD or hEDS, a proper movement plan can be life-changing. Exercise doesn’t have to be intimidating—with the right guidance, structure, and progression, movement can become a powerful tool for pain management, stability, and overall well-being.
If you’re struggling with exercise or not sure where to start, working with an Exercise Physiologist can help you build strength, move with confidence, and live with less pain.
Kirsty Allen is an Exercise Physiologist who’s passionate about helping people living with Hypermobility Spectrum Disorders (HSD) or Enler-danlos Syndrome (hEDS). You can make a booking to see Kirsty HERE.