What is Joint hyper-mobility? and its Do's and Don'ts

Joint hypermobility 

Joint Hyper-mobility Syndrome (JHS) is a condition that affects the connective tissues in the body, resulting in increased flexibility in the joints. While this may seem like an advantage, it can also cause joint instability and pain. If you have JHS and want to exercise in the gym, there are certain exercises you should do and others you should avoid to prevent further damage.

Exercises to Do:

1. Low-impact exercises: These exercises are gentle on the joints and can help improve muscle strength and stability. Examples include swimming, cycling, and walking on a flat surface.
2. Resistance training: This involves using weights or resistance bands to strengthen your muscles. Focus on exercises that target the larger muscle groups, such as squats, lunges, and bench presses.
3. Core strengthening exercises: These exercises help improve posture and stability, reducing the risk of injury. Examples include planks, bridges, and crunches.

Exercises to Avoid:

1. High-impact exercises: These exercises put a lot of stress on the joints and can cause further damage. Examples include running, jumping, and plyometrics.
2. Overstretching: While flexibility is important, overstretching can cause joint instability and pain. Avoid exercises that involve excessive stretching, such as the splits.
3. Heavy weightlifting: While resistance training is beneficial, heavy weightlifting can put too much stress on the joints. Avoid exercises that involve heavy lifting, such as deadlifts and overhead presses.

It's important to listen to your body and not push yourself too hard. If you experience pain or discomfort during an exercise, stop immediately and consult with a healthcare professional.

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