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Hypermobility and Postural Orthostatic Tachycardia Syndrome (POTS)

Postural Orthostatic Tachycardia Syndrome (POTS) and hypermobility are two distinct medical conditions, but there can be an association between them in some cases. POTS is a form of dysautonomia, a disorder of the autonomic nervous system, which controls involuntary bodily functions, including heart rate, blood pressure, and digestion.

Some individuals with hypermobility spectrum disorders, such as Ehlers-Danlos syndrome (EDS) or joint hypermobility syndrome (JHS), may experience symptoms of POTS. Ehlers-Danlos syndrome is a connective tissue disorder characterized by hypermobility of joints, skin that is easily bruised and hyper-elastic, and other features. Joint hypermobility syndrome is primarily characterized by joint hypermobility and related symptoms without meeting all the criteria for a specific connective tissue disorder like EDS.

The link between hypermobility and POTS is thought to be related to the connective tissue abnormalities seen in hypermobility spectrum disorders. Connective tissue provides structural support to various organs and systems, including blood vessels. In individuals with hypermobility-related conditions, the blood vessels may be more elastic, leading to difficulty in maintaining proper blood flow and blood pressure regulation, especially when changing positions.

Common symptoms of POTS include a rapid heart rate upon standing (tachycardia), dizziness, lightheadedness, and fainting. These symptoms can be exacerbated in individuals with hypermobility spectrum disorders.

It’s important to note that while there is an association, not everyone with hypermobility will develop POTS, and vice versa. If someone is experiencing symptoms suggestive of POTS or hypermobility-related issues, it’s crucial to seek evaluation and guidance from healthcare professionals, such as cardiologists, rheumatologists, or specialists in autonomic disorders. A multidisciplinary approach may be necessary to address both the hypermobility and any associated conditions effectively.

Swimming and Hypermobility

Unlocking the Potential: Exploring the Relationship Between Hypermobility and Swimming

Hypermobility, a condition where joints move beyond their normal range of motion, can present both challenges and opportunities in various physical activities. One domain where hypermobility can find a unique synergy is in the realm of swimming. The buoyancy of water and the fluid nature of swimming movements can offer a supportive environment for individuals with hypermobility, making it an engaging and beneficial exercise.

Buoyancy as a Supportive Element:

Swimming provides a low-impact workout that is gentle on the joints, making it an attractive option for those with hypermobility. The buoyancy of water counteracts the effects of gravity, reducing stress on the joints and allowing for increased range of motion without the risk of overextension or injury. This makes swimming an ideal exercise for individuals with hypermobility, enabling them to build strength and flexibility in a controlled and supportive environment.

Enhancing Stability and Strength:

While hypermobility can sometimes be associated with joint instability, swimming engages various muscle groups, promoting overall strength and stability. The resistance of the water challenges the muscles to work efficiently, contributing to improved joint support and control. As individuals navigate through different strokes and movements, they naturally enhance their core strength and build muscle tone, which can be particularly beneficial for those with hypermobility.

Tailoring the Swim Routine:

To maximize the benefits of swimming for individuals with hypermobility, it’s essential to tailor the swim routine to suit their specific needs. Focusing on strokes that promote controlled movements, such as breaststroke or backstroke, can be beneficial. Additionally, incorporating gentle stretches and joint stabilization exercises into the warm-up and cool-down can further enhance the positive impact of swimming on joint health.

Mind-Body Connection:

Swimming is not only a physical exercise but also a practice that emphasizes the mind-body connection. The rhythmic nature of swimming movements, coupled with the meditative quality of being in the water, can contribute to stress reduction and improved mental well-being. For individuals with hypermobility, who may face unique physical challenges, this mind-body connection can foster a positive and empowering exercise experience.

Professional Guidance and Caution:

While swimming holds promise for individuals with hypermobility, it’s crucial to approach any exercise regimen with caution. Consulting with healthcare professionals, such as physical therapists or sports medicine specialists, can provide personalized guidance based on an individual’s specific condition. Professionals can help design a swimming program that addresses the unique needs and challenges associated with hypermobility, ensuring a safe and effective fitness routine.

In conclusion, the relationship between hypermobility and swimming is a nuanced interplay of challenges and advantages. When approached mindfully and with professional guidance, swimming can emerge as a therapeutic and enjoyable activity, offering a path to enhanced physical well-being for individuals with hypermobility.

Pushups and Hypermobile Elbows

Hypermobility runs in my family. Two of my children have hypermobile elbows. A common complaint I hear is that they have difficulty doing push-ups in gym and in warm-up exercise routines for their sports. If you have hypermobile elbows or you’ve seen someone with hypermobile elbows attempt to do a push-up, you can see how difficult it looks, especially once the elbow is hyperextended. It’s also not safe. Gym teachers and coaches are often not trained to notice or understand when a kid is struggling with pushups due to hypermobility, and it’s important that you teach your children to advocate for themselves so that they protect their joints.

Hypermobile elbows refer to a condition in which the elbow joint has a greater range of motion than normal. This can be caused by laxity in the ligaments and connective tissues around the joint. While hypermobility in itself may not directly make push-ups difficult, it can contribute to instability in the joint, making certain movements more challenging and potentially increasing the risk of injury.

Here are some reasons why push-ups might be difficult for individuals with hypermobile elbows and some strategies to make them more manageable:

1. Joint instability: Hypermobile joints can be less stable due to increased flexibility, making it harder to maintain proper form during exercises like push-ups.
2. Muscle weakness: Individuals with hypermobile joints might have weaker surrounding muscles, which are essential for stabilizing joints during movements like push-ups.
3. Overextension: Hypermobile individuals may inadvertently overextend their elbows during push-ups, increasing the risk of strain or injury.

To address these challenges and perform push-ups more effectively with hypermobile elbows, consider the following tips:

1. Strengthen supporting muscles: Focus on strengthening the muscles around the elbow joint, including the triceps, biceps, and forearm muscles. This can provide better stability during push-ups.
2. Maintain proper form: Pay close attention to your form during push-ups. Keep your elbows slightly bent, rather than fully extended, to avoid overextension. Engage your core muscles to provide additional stability.
3. Start with modified push-ups: Begin with modified push-ups, such as knee push-ups or incline push-ups, to reduce the load on the elbow joints. As your strength improves, gradually progress to full push-ups.
4. Use proper hand placement: Experiment with hand placement to find a position that feels comfortable and stable. Some individuals with hypermobile elbows may find that a slightly wider hand position is more supportive.

Often, during gym or group exercise, the teacher or coach encourages you or your child to come all the way up to straighten the arms between pushups. If you aren’t hypermobile, this position is often experienced as a break or rest and the real work starts once you flex down again. If you or your child is hypermobile–there is no resting position if you want to exercise your arms with pushups. Do not extend your arms straight–the hypermobility in your elbow joint makes the joint unstable and you could collapse and strain your joint once your arms become overextended.

The Importance of Targeting Glutes

Modern-day living and sedentary lifestyles are contributing to a weak glutes crisis. Sounds dramatic, but it’s true. Suffer from dead-butt? It’s time to pay attention to this integral muscle group. Glutes are incredibly important and foundational to your health and wellbeing. Strengthening the glutes is important to relieve overuse of hypermobile joints because the gluteal muscles play a crucial role in stabilizing the pelvis and supporting the hip joints. Hypermobile joints, which have an excessive range of motion, may lack the stability required for proper joint function. This lack of stability can lead to overuse of surrounding muscles and joints, potentially resulting in pain and injury.

The gluteal muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, contribute to hip stability and control. When these muscles are weak or inactive, the body may compensate by relying on other muscles and joints for stability, leading to overuse and increased stress on those areas.

By strengthening the glutes, you can enhance the stability of the hip joints and pelvis, reducing the strain on hypermobile joints. This helps distribute the load more evenly and promotes proper biomechanics during movement. Additionally, strong glutes can improve overall posture and alignment, further supporting joint health.

It’s important to note that addressing muscle imbalances and weakness in a holistic manner, through a well-rounded exercise program, is essential for joint health. This may include strengthening not only the glutes but also other muscle groups that contribute to overall stability and joint support. Always consult with a healthcare professional or a qualified fitness expert before starting any exercise program, especially if you have joint hypermobility or existing joint issues.