Hypermobility?

[Mamacita191]

Sorry everyone posting here for traffic as I’ve posted elsewhere and got no response.

I have hyper mobility. I didn’t realise I even had it until after I gave birth 19 months ago, my left hip started popping and twice it actually gave way, back aching, SI joints tugging and painful, very weak joints. I saw an osteopath (who told me my pelvis was slightly tilted and they helped me realign it) and physio who said my hyper mobility was triggered after giving birth. I see a physio now still (NHS) whose given me core exercises for glutes and core. I’ve been doing these for nearly over a year now (swapped physios halfway through cos first one was crap) and whilst there has been some improvement, I still suffer with SI joint pain on the left side. It tugs sometimes when I’m bent over to pick something up or getting up or in certain positions and is really painful. The exercises haven’t helped that and at times even make it worse.

I do weight training for my glutes twice a week with DP’s help and I do cross trainer twice a week. I feel like I’ve plateaued and I’m not really getting better. I still get upper back ache quite a lot as well especially just sitting down at work.

I’m just wondering if anyone else has hyper mobility that was made worse with similar problems to mine after pregnancy and if they managed to get rid of the problems/significantly improve them?

Thank you in advance

Sorry to break it to you but if you do actually have hypermobility then it is a permanent condition not something that will go away (it is also likely to be something you were born with - which may have exaggerated during pregnancy).

I'd suggest you head over to the hypermobility association or their Facebook pages where you will find many fountains of knowledge who have been in the same situation.

Find a physio who isn’t an nhs physio. They don’t have enough time in my experience to really work with you properly. And the weight training and exercises need to be done every single day. The hypermobility itself won’t improve but the problems it causes can be minimised over time if the proper care is given.

Thanks guys. I know the hyper mobility won’t go away but I was of the understanding the pain etc can be significantly improved.

I struggle to find the time to do the physio exercises every day. I do them 3 times a week, plus cross trainer twice a week and weight training twice too. The SI joint pain is making me miserable.

I wish I could afford a private physio but I just can’t :/

Have you tried any post-natal pilates? There are lots of free videos on YouTube which you might find helpful.

I have hEDS, the only thing that 'helps' is swimming and reformer Pilates - nothing high impact, no heavy weights.

I am severely hypermobile and currently pregnant. honestly i've been shocked at how much my concerns regarding these sorts of things have been dismissed. I was referred to a specialist on monday who told me point blank that there's no way i could dislocate my pelvis in pregnancy - despite the fact i've done it before whilst not pregnant and that i should deff go for a vaginal birth cos with hypermobility it will be quick and easy (no mention of the additional risks of tearing and prolapse that come with the condition). Honestly treatment of women on the nhs is appalling. they care they get the baby out not now much damage they will do doing it.

I'd be very careful about the exercise your doing - cross trainers may not be so good as it pushes your pelvic bones apart. you'll be better served doing something like pilates etc which is about building the core muscles (but make sure you tell the teacher beforehand and don't over extend). Avoid yoga like the plague.

I've had significant issues with my hypermobility but with a good physio and appropriate exercise the pain can get under control

The pain can be improved a great deal, or so I’ve found anyway. But that has only come about after dedication to all the core exercises that I hate so much. Really try to find the time to do them every day, I bet you’d see a huge improvement. And even just a couple of private physio sessions would help to get you going in the right direction if you can’t afford it more often.

As others have said the NHS physio will not have time or expertise to help you much, you are born with it and can’t get rid of it

Keeping your core strong is good but for the pelvic joint pain I’ve actually found yoga to be the most effective thing myself

As it’s genetic it’s quite possible that your child will have it so think about how you want them to grow, I damaged my joints a lot doing gymnastics and had to have surgery to stop my wrist dislocating continually

Because of this we encouraged DD down other routes, she’s diagnosed with hypermobility but has never dislocated as we actively discouraged risk taking

We also have a fantastic private physio who gets it because she’s hypermobile too

Thank you all! I did do some Pilates when I first gave birth - postpartum ones on YouTube. It didn’t help as much as I thought it would. My glutes are weak according to the physio which is why I’ve been doing the weight training (barbell squats etc) to strengthen them. I may look into a couple of private physio sessions even just one or two as PP suggested.

@Bells3032 I didn’t realise cross trainer was bad for hyper mobility! I read online it’s good because it’s easier on the joints?

@Mamacita191

I found regular Pilates isn't as effective as reformer and online/at home Pilates is as good as useless if you're a beginner and hypermobile as you need someone to keep your posture in check, I still need someone to pull me up on where m rib cage or hips are sometimes, it feels natural and safe to take them way further than it actually is.

I definitely agree that supervised workouts may be better, at least initially. A lot of people who are hypermobile struggle with their proprioception- which is the ability to know exactly where your body is space. I often need my physiotherapist to correct my body position when they set me new exercises, because my body just isn't quite where I think it is.

Pregnancy has been dreadful for my hypermobility, but I found developing supporting muscles was the only thing that really helps. Swimming is great, pilates too, though I've always been advised to avoid yoga. More repetitions with low weight in the gym. And day to day, just being really conscious to avoid going into that extra range of movement wherever possible.

I'm hypermobile.
There's a lot of strengthening exercises to be done, but also consider massage therapy. You'll need a therapist who knows how to treat this condition - but so many of your muscles won't be working correctly in a bid to provide stability, and this in turn will cause pain if they become too hypertonic.

I target strengthening glute medius and minimus as well as core (linear work, never do Russian twists or anything like that). Also, pelvic floor exercises. I also have massage and see an osteo. Posture is key too.

Thank you all! Will deffo look into pilate sessions… I’ve tried to search for ones specialised in hyper mobility but no luck on google so far! :( I’m not much of a swimmer and don’t enjoy that so wouldn’t want to do that.

@Neron I do focus on glutes and core. I don’t think the cross trainer has been helping my SI Joint come to think of it so going to cut that and try and walk instead. What do you mean by linear core? And why are Russian twists bad? I’ve been doing them :/

Russian Twists are a big no, because of the force these put on our spinal discs. The excessive twisting will cause issues and an even bigger spinal problem.

By linear, I mean things like traditional plank, side plank, weighted lunges, farmers walk etc - things that don't cause twisting. There are some side bend exercises to strength the quadratus lumborum (QL), so have a look on YouTube for those too.

I recommend not sitting on seats which make your knees higher up than your hips.
Try to keep your thighs at least at right angles to your hips.
Also, sit on padded seats. I find hard seats make my left hip painful and seem twisted when I try to stand up after a prolonged spell.

I have had a series of 1:1 sessions with a pilates instructor. Having learnt with her the exercises that are good for me and my hyper mobility, I now go to a weekly pilates class with the apparatus and it works wonders for my hyper mobility. My muscles are stronger and so support my joints

I’m not hyper mobile but my daughter is. She struggles a lot with pain. I go to an exercise class twice a week with her at our local pool. She finds exercising in water a lot easier than on “dry land” as it takes the strain off her joints.
I think a lot of people don’t realise how painful hyper mobility is. NHS physios are not much cop at all, especially the last one who only reviewed her over the phone.