What You Need To Know About Hypermobility And How To Treat It

If you often feel tired even after rest, frequently experience joint pain or stiffness, or suffer from recurring sprains and strains—there’s a chance you could be dealing with joint hypermobility syndrome (JHS).

Joint hypermobility is when the connective tissues (like ligaments and joint capsules) that support your joints are overly loose, causing joints to move beyond their normal range. While flexibility can seem like a superpower, excessive mobility without control can lead to instability, discomfort, and a higher risk of injury.

What Is Joint Hypermobility?

Hypermobility is commonly seen in children (due to underdeveloped connective tissues), but it can persist into adulthood—especially if not managed well. It can affect multiple joints including:

• Shoulders

• Knees

• Elbows

• Wrists

• Fingers

When this flexibility starts to cause symptoms like pain, fatigue, or frequent injuries, it may be diagnosed as Hypermobility Spectrum Disorder or Joint Hypermobility Syndrome, depending on the severity and systemic involvement.

“While many people with hypermobility may never experience issues, some develop chronic pain or joint instability that requires long-term care.”
— Cleveland Clinic (source)

Common Causes of Hypermobility in Adults

Over the years of working with hypermobile clients, I’ve observed that many don’t have any major underlying medical conditions. Yet, their daily lives are impacted by instability, stiffness, or even rigidity due to poor muscular support.

Here are the most common contributing factors:

• Genetics – A family history of hypermobility is often a strong predictor.

• Low Muscle Tone – Weak supporting muscles can’t stabilize overly flexible joints.

• Poor Proprioception – Difficulty sensing where your body is in space leads to poor joint control.

• Joint Structure – Shallow sockets or certain bone shapes can allow more motion than normal.

In rare cases, hypermobility may be part of connective tissue disorders such as Ehlers-Danlos Syndrome (EDS) or Marfan Syndrome, which require medical diagnosis and multidisciplinary care (NIH).

How We Treat Hypermobility at Evoke Movement

While there’s no one-size-fits-all cure for hypermobility, you can absolutely manage it and thrive. At Evoke Wellness, our goal is to help you restore strength, control, and confidence in your movement through:

• Targeted strength training

• Gentle mobility and flexibility work

• Improved postural alignment

• Functional movement retraining

Whether you want to return to yoga, acrobatics, or simply sit comfortably at your desk for long hours, we offer customized programs to meet your goals.

Our Programs Can Help You:

• Reduce daily pain and fatigue

• Minimize risk of joint dislocations or sprains

• Improve posture, balance, and proprioception

• Feel stronger, more energized, and more in control

Personally, I’ve had my share of setbacks from untreated hypermobility—sprains, postural collapse, and low energy. But with proper attention, especially to low-impact exercise like swimming, cycling, and breathwork, I’ve regained control over my movement. You can too.

6 Practical Tips to Manage Hypermobility at Home

If you’re not ready to seek professional help, here are some immediate, safe ways to start managing your symptoms:

1. Avoid high-risk activities
   Skip fast-paced running, heavy lifting (especially deadlifts), or anything that feels unstable if you’re not conditioned for it.

2. Warm up
   Always do proper warm-ups and cooldowns—this reduces risk of sprains and encourages joint control.

3. Support your posture
   When sitting on the floor, lean against a wall to avoid slouching. When standing, keep your knees slightly bent to avoid overextension.

4. Wear supportive footwear
   Shoes with good arch support and a snug fit are essential. If you have flat feet, consult an orthopedist about inserts.

5. Try Pilates or Yoga and Light Resistance Training
   These help build strength around your joints while improving body awareness. I personally rely on them as part of my weekly regimen.

6. Focus on breathwork
   Controlled breathing enhances core stability and calms the nervous system—both crucial for those managing hypermobility.

When to Seek Professional Help

If your symptoms persist or worsen, consider seeing a qualified occupational therapist, physiotherapist, or movement specialist trained in hypermobility care. A professional assessment can identify the root cause of your challenges and guide you toward the most effective treatment path.

“Treating hypermobility is about building resilience. With the right support and training, you can move well, live fully, and prevent future injury.”
— Aaron Hubig, Movement Specialist

Ready for a Free Assessment?

If you're curious about your own level of joint hypermobility or need help creating a customized plan, the team at Evoke Movement is here for you. We offer both in-person and virtual sessions to meet you where you are.

Book Your Initial Treatment Including a Posture Assessment →
(No pressure. Just support.)

Further Reading & Resources:

• Joint Hypermobility – Cleveland Clinic

• Ehlers-Danlos Syndromes – NIH

• Managing Hypermobility – Hypermobility Syndromes Association (HMSA)

Recommended Podcasts

To deepen your understanding of joint hypermobility syndrome, consider listening to these expert-led podcasts:

• Bendy Bodies with Dr. Linda Bluestein: Dr. Bluestein, a renowned expert in hypermobility disorders, discusses various aspects of JHS, including its connection with other conditions like Mast Cell Activation Syndrome (MCAS) and Postural Orthostatic Tachycardia Syndrome (POTS). Listen here.

• Hypermobility Happy Hour: Hosted by Kerry Gabrielson, this podcast features interviews with physicians, researchers, and individuals living with hypermobility conditions, providing diverse perspectives on managing JHS. Explore episodes.

• The Curbsiders Internal Medicine Podcast - Episode #480: This episode features Dr. Linda Bluestein discussing the evaluation and management of joint hypermobility, including associated conditions and treatment options. Listen to the episode.

Final Thoughts

Joint hypermobility syndrome can present unique challenges, but with the right knowledge and strategies, individuals can manage symptoms effectively. By strengthening muscles, improving proprioception, and maintaining proper posture, it's possible to reduce discomfort and enhance quality of life. For personalized guidance, consider consulting with a healthcare professional experienced in managing hypermobility-related conditions.

If you're interested in a initial assessment or need assistance, Evoke Movement is here to support you on your journey to better joint health.

Book Your Initial Treatment Including a Posture Assessment →