Have you ever been told you’re “double-jointed”? Maybe you’ve always been unusually flexible, can easily bend your thumbs toward your forearms, or have joints that seem to move farther than everyone else’s. While extra flexibility may seem like an advantage, it isn’t always a good thing.
Joint hypermobility occurs when joints move beyond their normal range of motion, often due to differences in connective tissue and ligament laxity. For some individuals, this is simply a physical characteristic. For others, it can contribute to chronic pain, joint instability, recurring sprains, muscle tightness, fatigue, and frequent injuries. When these symptoms become persistent, they may be associated with a condition known as Hypermobility Spectrum Disorder (HSD) or, in some cases, hypermobile Ehlers-Danlos Syndrome (hEDS). There is a wide range of possibilities which is why the degree of “extra flexibility” matters and is a spectrum.
Our ligaments provide passive support to joints, helping prevent excessive movement. In hypermobile individuals, these structures may not provide the same level of stability. As a result, muscles are often forced to work harder to compensate for the lack of ligament support. This can lead to chronic muscle tension, trigger points, recurring soft-tissue injuries, poor coordination, and persistent discomfort. Many people find themselves constantly stretching tight muscles, only to have the tightness return shortly afterward.
The problem? The goal shouldn’t be to become more flexible when you already have too much mobility. It’s to build stability and control. So, stop stretching everything. Start building stability!
One of the biggest mistakes hypermobile individuals can make is excessive stretching. Although stretching may temporarily relieve muscle tension, repeatedly pushing already-mobile joints toward their end ranges contributes to additional instability. Instead, consider incorporating foam rolling and soft-tissue mobility work into your routine. Foam rolling can help reduce perceived muscle tightness, improve short-term mobility, and address areas of muscular tension without repeatedly forcing joints into excessive ranges of motion.
Pair this with a consistent strengthening program focused on core stability, muscular endurance, balance and proprioception (your body’s ability to recognize where your joints are in space). Exercises such as dead bugs, bird dogs, side planks, controlled resistance training, and single-leg balance work can help develop the muscular support needed to protect hypermobile joints. Remember, the objective is controlled movement through a functional range of motion, not achieving the greatest possible flexibility.
While strengthening and stability should remain the foundation of hypermobility management, persistent muscle tightness and soft-tissue restrictions may require additional intervention. At Optimal Performance Center, we offer several hands-on treatment approaches that complement an individualized strengthening program without further contributing to excess joint mobility:
Functional Dry Needling: Targets muscular trigger points and imbalance and areas of persistent muscle tension to help reduce discomfort and improve muscle function.
Graston Technique: Uses specialized instruments to address soft-tissue restrictions and areas of impaired tissue mobility.
Active Release Techniques (ART®): Combines targeted pressure with specific movements to address soft-tissue restrictions and improve tissue mobility.
These treatments may help address muscular tension and fascial adhesions that develop as muscles compensate for joint instability. They are not intended to correct ligament laxity or replace strengthening but can be useful additions to a comprehensive treatment plan.
Joint hypermobility doesn’t mean you have to live with chronic pain, recurring injuries, or constant muscle tension. However, managing it requires a different approach than traditional flexibility-focused treatment. Rather than continually stretching tight muscles or chasing greater range of motion, focus on building strength, improving coordination, and developing better control of your joints. Combine this with appropriate soft-tissue therapy when needed and you can work toward moving with greater confidence and less discomfort.
