Hypermobility and pain in the back, hips and other parts of the musculoskeletal system
Too much flexibility is not an enviable ability, so do not develop it
We often admire the flexible bodies of snake women and gymnasts, and sometimes even great flexibility evokes a symbol of health. But sometimes the opposite is true. Overly flexible individuals are often more disadvantaged than their “stiff and shortened” colleagues.
Hypemobility means an increased range of motion in the joints beyond the physiological limit. It is not a disease, the cause is the so-called inferiority of the ligament, i.e. the changed quality of the elasticity of the ligament. In a physiological state, sufficiently strong ligaments together with balanced muscle tension strengthen the joint and keep it in the right position, guaranteeing it proper function and stability. Conversely, the hypermobile joint, which is allowed an abnormally large range of motion, becomes unstable. Such a joint must be more helped by the surrounding muscles and their tendons (tendons). Hypermobility is further hampered by the fact that it is also associated with lower muscle tension. This further impairs the ability to stabilize the joint.Overloaded tendons soon get tired and hurt. Loose joints are in a bad position, they block very easily, and their uneven loading promotes the development of arthrosis.
We encounter more types of hypermobility:
Congenital hypermobility is usually total, affecting all or almost all joints in the body. It is often encountered in young girls, when a close connection with hormonal fluctuations is assumed. With age, this increased joint mobility can be slightly relieved. However, hypermobility is not only affected by women, it is also very common in men. Hypermobile people and people with lower muscle tension seem to be increasing. Certain civilizational influences probably contribute to this. It becomes quite a big but hidden problem.
Total hypermobility is further promoted by the use of certain drugs that reduce muscle tension (NSAIDs, hormonal contraceptives, antidepressants, muscle relaxants).
In some sports, overall hypermobility is even in demand, e.g. in ballet, dance or gymnastics, when athletes have to stretch purposefully from childhood to extreme and at the same time hypermobile individuals succeed in these sports.
Also during pregnancy, the overall laxicity of the ligaments, especially in the pelvis and hip joints, is increased through hormonal changes, we consider it physiological and advantageous for easier childbirth. However, the load in pregnancy and deepened hypermobility can lead to pain and overload of the musculoskeletal system later or even in pregnancy.
The most common form of acquired hypermobility, when only one joint is affected, is an injury (e.g. ankle sprain, shoulder dislocation, ligament rupture). There is a change in the quality of the ligament, there is a decrease in control of movement control in a given joint, thereby increasing the likelihood of recurrence of the injury. A similar effect of injuries often have repeated chiropractic manipulations with joints.
Inappropriate sports in hypermobility:
Gymnastics or ballet, where hypermobility is an advantage, is definitely not suitable. I do not recommend hypermobile yoga unless they are able to perfectly control the physiological range of motion during exercise and strengthen themselves well during exercise. For people with hypermobility, sports where uncoordinated unpredictable movements occur, such as squash, basketball or tennis, are generally not recommended.
Suitable sports for hypermobility:
Suitable sports include running, cycling, swimming, etc., as we have movement under our own control. When running, but also watch out for loose ankles and knees. Repeated load again increases the risk of greater joint wear and tendon pain. The most advantageous exercise is in the form of functional training, so it is an exercise of overall strengthening or exercise on unstable surfaces. With such an exercise, it is necessary to pay attention to the good strengthening of the trunk over and the joints of the limbs.
Static positions (long-term standing, sitting) are considered unfavorable, which soon provoke fatigue and muscle pain. A hypermobile person tends to hang in the ligaments. Therefore, when he stands longer, he hangs his leg vaults, breaks his knees backwards, hangs into the lumbar bend. After a short time, in such a position, the loins begin to hurt. On the contrary, a frequent change of position or sitting interspersed with walking has a positive effect.
If you suffer from hypermobility in the spine, you will be relieved by sleeping on your back on a harder mattress.
A vicious circle and how to get out of it
Hypermobile people often suffer from pain because the muscles try to replace the work of the ligaments and increase their tension in the form of spasms. These are painful. Thus, a hypermobile person tends to release this tension with heat and stretching. However, this again leads not only to the release of spasms, but also to an overall reduction in muscle tension.
This is followed by the body’s need to stabilize and new muscle spasms are formed again. We can get out of this vicious circle by certain regime measures that will lead to a total toning of the muscles, that is, to a slight increase in their tension. It is necessary to move a lot, often and regularly. It is even better to move or exercise in the fresh air, which again starts and refreshes the body better. It is good to take a shower or finish the bath with a cold shower. Diet also has a great influence. What foods are directly a cure or, on the contrary, a poison for hypermobility has probably not yet been explored in detail, but it can be assumed that too much sugar, flour, caffeine will bother and vice versa will benefit a varied and fresh diet.
How to know if you are hypermobile?
Perhaps those concerned will suspect this. They were always more flexible than others. At school, they were admired for putting their palms on the ground while standing, for raising their joined hands very high behind their backs, and so on. But sometimes hypermobility can be hidden behind already formed muscle spasms and shortening of some muscles. And on the contrary, such a person has the need to stretch a lot, he often goes to yoga, especially to the now popular yoga in great heat. After two days, however, he feels withdrawn again and needs to relax and stretch again. However, this method of solution is not the happiest, because it closes you in the vicious circle described above.