If you live with hypermobility or hypermobile Ehlers-Danlos Syndrome (hEDS), you know that exercise can be a double-edged sword. On one hand, staying active helps build strength, stability, and improves mental well-being. On the other, hypermobile joints can make exercise tricky, with an increased risk of injuries like dislocations, sprains, or muscle strain. Finding the right balance is key to maintaining both fitness and joint health.
Hi, my name is Eva Melchiorre. I am the Founder of The Line Method, and a hypermobility fitness specialist. I have been working with hypermobile individuals for over 6 years using techniques and methods that I’ve developed to assist in my own journey, as well as theirs. I take an approach to fitness that incorporates physical, mental, and emotional wellness.
In this guide, we’ll walk through five tips to help you avoid injury while working out with hypermobility. These strategies will support safe movement and help you enjoy the benefits of exercise without setbacks.
Focus on Joint Stability Before Flexibility
One of the biggest misconceptions about hypermobility is that flexible individuals should stretch even more. However, if you already have excessive joint mobility, focusing on flexibility could increase the risk of overstretching, leading to instability and injury. Instead, the goal should be to build joint stability and control through strengthening exercises.
Opt for exercises that engage the muscles around your joints, such as resistance training with light weights or bodyweight exercises. Strengthening stabilizing muscles—like the glutes for hips and core muscles for the spine—helps your joints stay supported during movement. Simple exercises like clamshells, bridges, and bird dogs are great starting points. Pilates is also an excellent modality for improving control and alignment while building strength without excessive strain.
> Pro Tip: If you’re new to strength training, focus on low reps with controlled movements. This reduces the risk of hyperextending or placing undue stress on joints.
Prioritize Proprioception and Body Awareness
Proprioception, or the ability to sense your body’s position in space, is often compromised in people with hypermobility. This can make it difficult to tell when a joint is overstretched, increasing the risk of injury during workouts. The good news? Proprioception can be improved with practice.
Incorporate balance exercises like standing on one leg or using a balance board to help your body learn to stabilize joints automatically. Incorporating these practices in your daily life can be a great strategy if you’re low on time. Doing things like standing on one foot while you brush your teeth or make your coffee are an easy way to integrate balance and stability in your day-to-day life. Over time, improving proprioception will help you develop better control over your movements and reduce the likelihood of accidental injuries.
Pro Tip: Train barefoot whenever possible to enhance proprioception and strengthen small stabilizing muscles in your feet and ankles.
Activate and Unwind
For people with hypermobility, jumping straight into exercise can be risky. Proper activation exercises are critical to priming the muscles around your joints and preparing your body for movement. A good activation series might include a breathwork series and small stability exercises. These movements activate muscles without putting stress on your joints.
Equally important is the unwinding, or cool-down, phase at the end of a workout. Spending time unwinding any built up tension in your muscles can relieve tension longterm and prevent post-workout stiffness. However, be mindful not to overstretch joints. A gentle cooldown can include activities like deep breathing, trigger point release, or slow walking to help your body transition back to rest.
Pro Tip: Use foam rollers or massage balls during cooldowns to release muscle tension without pulling on your joints.
Choose Low Impact Exercise
While cardiovascular fitness is important, many traditional cardio exercises—like running or high-intensity interval training—can place too much stress on hypermobile joints. Low-impact options, such as swimming, cycling, or elliptical workouts, are kinder to your joints while still giving your heart a workout. Using braces and joint supports can also be especially helpful when attempting a cardio-focused workout.å
Swimming, in particular, is highly recommended for individuals with hEDS. The buoyancy of water reduces the load on joints, allowing you to move freely and build strength without the risk of injury. Walking is another great option, especially if you alternate between brisk and slow intervals to keep your heart rate elevated. If you enjoy group fitness classes, consider Pilates, barre, or yoga classes that emphasize control over speed and range of motion.
> Pro Tip: Avoid high-impact activities or jumping-based exercises unless you have developed sufficient muscle support around your joints.
Listen to Your Body and Adjust as Needed
This tip might seem simple, but it’s one of the most important for people with hypermobility: Listen to your body. Since people with hypermobility often push past normal limits without realizing it, learning to recognize early signs of fatigue or discomfort is essential. When possible, working with a professional to guide you through exercise is ideal.
If a movement feels unstable or painful, modify it or skip it altogether. Rest days are just as important as workout days, especially since hypermobile bodies need more time to recover from strain. Keep in mind that progress isn’t always linear—there may be times when you need to step back to avoid burnout or injury. That’s okay. The goal is consistency, not perfection.
> Pro Tip: Keep a workout journal to track how different exercises feel and note any discomfort. This can help you identify patterns and adjust your routine accordingly.
A Safe Path to Strength
Exercise can be incredibly beneficial for people with hypermobility disorders, but it requires thoughtful planning and attention to detail. By focusing on the strategies we discussed in the article, you can enjoy the physical and mental benefits of fitness without risking injury.
Remember, it’s okay to start slow and seek guidance from professionals, such as personal trainers or physical therapists, who understand hypermobility. With the right approach, movement can be empowering—not painful.
Stay patient, stay consistent, and above all, enjoy the process of building strength safely. Your body will thank you for it!