Hypermobility and Sports injuries

Having Hypermobility Spectrum Disorder (HSD), Ehlers-Danlos Syndrome (EDS) or a related diagnosis can be challenging, and they are such complex conditions it's hard to keep track of what's connected and what's not! At this point, I just assume that majority of the things that go wrong with my body are related in some way, and normally, it is!

One of the main things I suffer with is sports injuries, leading to long recoveries and strengthening exercises. In todays post, we are going to explore Hypermobility Spectrum Disorders and Sports Injuries: how they happen so often, what to do about them and how to prevent them.

Hey! I'm TJ, and I am diagnosed with Hypermobility Spectrum Disorder.

Please note I am not a medical professional and if you suspect you have an injury, please go and see your doctor or a sports therapist who understands hypermobility!

What are the Hypermobility Disorders?

To understand why sports injuries are more common among those with hypermobility disorders, we first need to explore what the diagnosis means.

Hypermobility refers to an additional range of movement in the joints. Many people are be hypermobile without being symptomatic, meaning they have an extra range of movement without any pain or further health issues, think of gymnasts and contortionists. That is not the case for everyone, though.

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Hypermobility is a connective tissue disorder, and for some people, the diagnosis can mean more than just bendy joints. Connective tissue is a vital part of our bodies that supports and connects structures, found in bones, cartilage, tendons, ligaments, adipose tissue, blood, lymph, and various types of connective tissue, serving functions like support, protection, storage, and transportation.

Those with hypermobility disorders often suffer with IBS, POTS, Asthma, Neurological conditions and postural issues, and a lot of the time it comes with chronic pain and fatigue.

A doctor once described it to me this way: "Connective tissue is the stuff that holds us together and helps our body function. You don't have enough of it to hold your body together properly."

For further information on what Hypermobility is, check out my post on it here.

Are we prone to injury?

The simple answer is yes, we are.

Why? Because we lack the structural support needed to function without injury.

Growing up, I was always injuring myself but never broke a bone (touch wood, I still haven’t). My bones would bend instead of break and my tendons, ligaments and muscles would take the hit, even when my mum was convinced I’d snapped my wrist. We spent many nights in A&E, only to hear it was another bad sprain and to follow the age-old advice: "Rest, Ice, Compress, and Elevate."

When I started sports, I noticed my body becoming stronger. I was injuring myself less because I had more muscle to stabilise where my body lacked natural sturdiness.

Then, at 16, I injured my left shoulder by increasing the weight too quickly in archery and tore my rotator cuff. I saw a Sports Therapist for the first time, and he helped me heal and strengthen my shoulder, but being a typical teenager, I eventually forgot the exercises.

Three years ago, I reinjured my shoulder and developed a tipped and winged scapula. Two years ago, I had a slipped disk in my neck. Last year, I dealt with a tilted pelvis and sway back. Now, I have a torn muscle in my left shoulder.

My sports therapist must love me, knowing I’ll always return with another injury! All these injuries share a common thread: certain muscles haven’t been working properly due to my extra range of motion, leaving smaller muscles to do all the heavy lifting. I experience referral pain, and some muscles become almost dormant.

Injury after injury, diagnosis after diagnosis and rehab program after rehab program. It never seems to end.

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How to tell if it's an injury or just normal pain

When it comes to pain, it’s essential to differentiate between what's normal and what might indicate an injury. Ask yourself if the pain feels different from what you usually experience. Did it arise after a specific incident, like a fall or awkward movement? Pay attention to when and where it hurts, and consider how long it has persisted. If the discomfort lingers for more than a week or intensifies during activity, it might signal a more serious issue.

Additionally, think about how the pain affects your performance. If simple movements become challenging or you notice swelling or instability in a joint, these could be signs of an injury. Remember, no one knows your body better than you, so trust your instincts—if something feels off, it’s worth investigating further.

What to do if you have an injury

If you’re aware of the injury as it happens, it’s crucial to act fast! The sooner you recognise it, the quicker you can start treating it, which leads to a faster recovery.

You may have heard of the R.I.C.E. method for injuries, but it’s actually outdated and not scientifically proven to be effective.

Instead, when you first get injured, rest the affected area for 24 hours. Gentle movements are encouraged to promote blood flow and recovery. While compression is still advisable, ice and elevation are not recommended. Although they may reduce swelling and pain, swelling is actually the body’s natural healing response. By minimising it, you could slow down the healing process.

For minor injuries, seeing a physiotherapist can be beneficial, though it’s not always necessary. Gentle movements, avoiding heavy lifting or sports, and taking painkillers will help you get back to full health!

If the injury is more severe—if you notice immediate bruising or swelling, find mobility difficult or impossible, or lose sensation in the area—head to your nearest A&E or call an ambulance if you can’t get there yourself.

Once recovery begins, I highly recommend seeing a sports therapist who understands hypermobility! If you're in or around the Herefordshire area, John Richards is fantastic and has helped me through many injuries.

Sure, NHS physios can be great if you find a good one, but investing a little money often leads to better service.

Over the years, John has learned about my body and hypermobility itself, working with me to find exercises that don’t over-extend my joints. He never gives me stretches and ensures that the movements he recommends don’t aggravate my joints.

Finding someone you trust and can build rapport with is so important!

Prevention is better than cure

Prevention is better than cure!

A cliché saying, but true!

With hypermobility disorders, building strength is crucial for living as normal a life as possible. I know we all have varied abilities and mobility, but doing what you can is always better than doing nothing at all.

There seems to be a trend: those who avoid activities or strengthening exercises often become less able and less mobile. This can lead to weight gain, and increased pain, and make it harder to exercise, creating a downward spiral.

But there’s an upward spiral, too! Starting with just 5 minutes a day can make a significant difference. Find something within your range to begin with, like a 5-minute walk, seated movements, or trying a new sport or hobby. If you struggle with motivation or ideas, consider enlisting the help of a coach or personal trainer.

I notice my pain increases when I’m not active. However, when I’m injured and have to take time off, I lose muscle and motivation, making it challenging to start again. I don’t want to jump back in too soon and risk reinjury, but I also don’t want to wait too long and lose the ability to start again. It’s an all-too-easy downward spiral!

Low-impact activities are best for us, as they prevent excessive strain on our joints while we build muscle. Targeting specific areas of your body is beneficial, and training certain muscles to engage—like your abs or glutes—can help stabilise your posture, which is a common cause of injury for those with hypermobility. Remember my tilted pelvis, slipped disk, and sway back? All of these are posture-related issues.

Swimming is fantastic for us: it’s low-impact, provides cardio benefits, and helps build muscle—what’s not to love? Walking can also be good, along with rowing machines, gentle weights, and Pilates.

I personally enjoy rock climbing, though I stick to roped climbing since bouldering poses too much risk. It keeps my mind focused, and I get a full-body workout while having fun. I can’t stand going to the gym; it’s just too boring for me!

Correct nutrition is just as important. Many people find that some foods can trigger their pain and reduce their over all strength and vice versa. Eating healthily and staying hydrated can do wonders for keeping your body in top form, whatever that looks like for you.

So, there you have it!

Staying ahead of the game is the best way to prevent injuries, and you now know how to deal with those injuries and why we are prone to getting injured more frequently than those without a diagnosis.

Remember, everyone is different and that includes the way our diagnosis affects us. Someone reading this may be affected completely differently to you and their way of staying strong and dealing with injuries may be opposite to you, but if it works for them, great! But it might not work for you, and that's okay too. You know your body best, so listen to it and work with it.

Do you have any tips or tricks on staying stronger and dealing with injuries? Pop a comment below or connect with me on social media!