Double-Jointed? Understanding Hypermobility and Why It Isn't Always an Advantage
- exmoorosteopathy
- Jul 21
- 3 min read
"You're so flexible!"
For many people, being able to touch the floor with straight knees or bend their thumbs back to their forearms is seen as a party trick. Dancers, gymnasts and yoga enthusiasts are often praised for their flexibility.
But for some people, unusually flexible joints can come with a downside.
This is known as joint hypermobility.
What Is Hypermobility?
Hypermobility means that one or more joints move beyond the range expected for most people. Some people are naturally more flexible than others, and in many cases this causes no problems at all.
In fact, around 20–30% of people have some degree of joint hypermobility. It's more common in children, women and certain ethnic groups, and for many people it's simply a normal variation of how their body is built.
Problems arise when that extra movement leads to pain, instability or repeated injury.
Why Does It Happen?
Our joints are supported by ligaments, muscles and other connective tissues.
In people with hypermobility, the connective tissues are often more elastic than average. This is largely influenced by genetics, meaning hypermobility frequently runs in families.
Some people have generalised joint hypermobility, where many joints are affected, while others may only have one or two particularly flexible joints.
If Your Joints Are More Flexible, Why Do You Feel So Tight?
This is one of the biggest misconceptions about hypermobility.
Many people assume that if your joints move more than average, your body should feel loose. In reality, the opposite is often true.
Because hypermobile joints have a greater range of movement available, the surrounding muscles often work harder to provide stability. Over time, this can lead to muscle fatigue, tightness and aching.
That's why many people with hypermobility describe feeling stiff, despite being naturally very flexible. The feeling of tightness is often your muscles working hard to support joints that are naturally more mobile.
Common Symptoms
Not everyone with hypermobility develops symptoms, but some people experience:
Joint pain that comes and goes
Frequent sprains or strains
Clicking or popping joints
A feeling that joints are unstable or "giving way"
Muscle tightness and fatigue
Neck or back pain
Recurrent shoulder, ankle or kneecap problems
Feeling stiff despite being very flexible
Symptoms often fluctuate depending on activity levels, stress, fatigue and sleep.
Is Hypermobility the Same as Ehlers-Danlos Syndrome?
No.
While hypermobile Ehlers-Danlos syndrome (hEDS) includes joint hypermobility, most people who are hypermobile do not have Ehlers-Danlos syndrome.
hEDS is a more complex inherited connective tissue disorder that may also affect the skin, blood vessels and other body systems. Diagnosis should always be made by an appropriate healthcare professional using established diagnostic criteria.
Should You Stretch More?
This surprises many people.
If you're naturally hypermobile, more stretching isn't always the answer.
If your joints already move beyond the normal range, repeatedly stretching them further may not improve your symptoms and, in some cases, may actually make joints feel less stable.
Current research suggests that many people with symptomatic hypermobility benefit more from focusing on:
Strength
Balance
Proprioception (your body's awareness of joint position)
Control and coordination
Gradually increasing tolerance to activity
The aim isn't to make your joints less mobile - it's to improve how well they're supported.
What About Exercise?
Exercise is one of the most effective ways of managing symptomatic hypermobility, but choosing the right type of exercise is important.
Activities that build strength and improve movement control are often well tolerated, including:
Resistance training (with appropriate guidance)
Pilates
Swimming
Walking
Functional strengthening exercises
The best programme is one that's tailored to your symptoms, goals and current level of fitness.
When Should You Seek Advice?
Occasional flexibility without pain is usually nothing to worry about.
However, it's worth seeking professional advice if you experience:
Persistent joint pain
Recurrent sprains or dislocations
Joints that regularly give way
Pain that's limiting work, sport or everyday activities
Repeated injuries without a clear explanation
A thorough assessment can help determine whether hypermobility is contributing to your symptoms and identify the most appropriate management plan.
Living Well With Hypermobility
For many people, hypermobility isn't something that needs to be "fixed" - it's simply part of how their body is built.
Understanding your body, staying active and building strength are often the most important steps towards managing symptoms.
With the right advice and an appropriate exercise programme, most people with symptomatic hypermobility can continue to enjoy work, sport and everyday activities with confidence.
Any questions? Click here to get in touch with our team - we’re always happy to help.
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