Joint flexibility allows for greater agility, which musicians find helpful and others use to impress their friends. Excessive joint flexibility, however, strains the joint muscle tendon system which can lead to pain, weakness and instability. A distinction between a flexible joint and having hypermobility includes other considerations.
According to the Ehlers Danlos Society, hypermobility spectrum disorders (HSD) are connective tissue disorders that cause joint mobility, instability, injury and pain. Other problems such as fatigue, headache, GI issues and autonomic dysfunction are often part of HSD. Keep in mind, a medical disorder is defined as an illness or condition that disrupts normal physical or mental functions. If joint hypermobility causes problems that disrupt normal function, it is a disorder. If joint hypermobility isn’t causing any issues or pain, it is not considered to be a disorder.
A spectrum disorder refers to a condition that has wide variation in both the type and severity of symptoms people experience. For example, people with HSD may have mild or severe joint involvement. They may also experience one, two, or many other symptoms such as fatigue, dizziness, constipation, or headaches, and any of these problems may range from mild to severe.
Generalized hypermobility can be addressed by doing strengthening and stabilizing exercises, and using custom splints that serve in the absence of a durable collagen infrastructure. This allows for proper positioning and affords muscle leverage to develop, strengthen and aid in stabilization.
A basic principle in beginning strengthening exercises is to start with a set count of three for three reps of isometrics to activate the muscle and joint proprioception input. This allows the muscle and joint to develop control and receive signals from each other establishing strength through the middle of the joint range which is where most function occurs.
Use caution and avoid overstretching throughout the day, doing quick stretches, or passively holding the joint with the other hand. Hyperextending adjacent joints can cause the adjacent muscle mass to go into spasm which is the actual source of the tightness as the muscles are acting to protect the joint from being overextended.
Stretches are best 30 seconds for three reps. It seems counterintuitive to not bend a joint as far as it can go and hold it there to release the tension; however, we are looking to establish balance between joint and muscle to allow them both the leverage and opportunity to engage, protect and perform.
For more on HSD: https://www.ehlers-danlos.com/what-is-hsd/
