Common Compensation Techniques for Hypermobility: What Works and What Doesn't

Living with hypermobility can be a major challenge that affects your physical health, your daily routines, and even your relationships. With so many factors to consider, having helpful strategies to manage your symptoms and protect your joints is essential.

Like any condition, hypermobility often leads to compensation techniques that make getting around easier or more comfortable. Hypermobility compensation techniques come in many different forms, but not all of them are healthy habits to maintain in the long term - so how do you know what’s best for you?

In this article we’re going to cover what hypermobility is, the most common compensation techniques for hypermobility, and how to choose the best techniques for the health of your joints. Let’s get started!

What is Hypermobility and How Can it Affect Me?

When we talk about mobility, we’re talking about the ability of your joints to move freely. In normal joints, there is just the right amount of mobility to allow for smooth motion that gradually becomes more restricted as your joints reach their natural end range.

With hypermobility, your joints don’t become restricted toward their end range as quickly as normal joints, causing them to move excessively and putting them into more unstable or otherwise vulnerable positions. Over time, hypermobility can lead to joint pain, instability, and joint deformation.

What are Common Compensation Techniques for Hypermobility?

Most people use hypermobility compensations techniques because they create stability for them. For example, if it’s hard to feel stable in your knees while standing upright, you might find yourself locking (hyperextending) your knees to regain that stability.

Here are a few of the most common hypermobility compensation techniques that you may already notice yourself doing:

• Locking out your knees or arching your back while standing

• Locking out your elbows while leaning on a counter or table

• Sitting in a W position with your knees pointed inward

• Shifting your weight into one hip while standing

• Popping or stretching your joints to make them feel better

Why Are Some Compensation Techniques Harmful

While compensations like locking out your knees or popping your joints work well in the short term, these types of compensation puts a lot of stress on important structures in your joints, such as ligaments, while also creating more stretch on your already hypermobile joints. So while you may feel better at first, this often means more instability and more pain down the road.

When you have hypermobility, it’s important to catch these types of habits early so that you can adjust them and protect your joints for the years ahead. But what healthy hypermobility compensation techniques should you put in their place?

Compensation Techniques That Protect Your Joints

Just like how there are hypermobility compensation techniques that can harm your joints in the long run, there are also healthy techniques that you can implement into your habits to support your joints and keep them healthier.

One of the biggest things you can do for hypermobility is holding your joints in their normal end range. For example, if you catch yourself standing with your knees locked out, slightly bend your knees so that they’re straight or slightly less than straight and focus on gently holding them in that position. While this might feel challenging at first, it gradually trains your muscles to hold your joints in the desired position more easily, taking stress off of your joints and their ligaments.

Of course, to know what “normal end range” is, you’ll have to do some research on what those positions are. A hypermobility specialist can help you identify your compensation techniques and set a plan for the future.

Another compensation technique for protecting your joints is adding joint support to the places you spend most of your time. For example, if you work in an office chair, consider adding support for your lower back to encourage yourself to lean against it, which helps with preventing you from arching your lower back throughout the day and takes some stress off of the joints of your spine.

Just like knowing what normal end range is for your joints, knowing where to add support in your daily routine is easier with the help of a hypermobility expert. Not only can they find which techniques need to be corrected, but they can also recommend specific support or other equipment for your needs.

Making Small Changes to Your Habits Over Time

Changes to your hypermobility compensation techniques don’t happen overnight, and the more comfortable you are with a * harmful habit, the longer it will take to replace it with a healthy one. Don’t beat yourself up over missing an opportunity to improve your habits, and be patient with yourself along the way.

One of the best things you can do to promote healthy changes in your habits is to set regular reminders. For example, set a notification on your phone that checks in with you once every hour and asks you if you’re using the right techniques for your joints.

Another way to set reminders is with note cards in the places you spend the most time. For example, put a note by your kitchen sink that asks what you’re doing with your knees right now, or one at your desk that asks when the last time you reset your posture was.

Keep in mind that as you start to see benefits from adjusting your habits, you’ll naturally be more motivated to keep them going. Remember, it’s a marathon, not a sprint!

Working with A Specialist at ActifyPT

At ActifyPT, we understand that the challenges you face with hypermobility are unique to you, and the treatment you get should be too. Taking into account your medical history, routines, favorite activities, and what matters to you most, our tailored care model helps us create a treatment plan that actually fits into your life. 

With the guidance and support of a hypermobility specialist, evidence-based treatments, and a holistic care model that meets you where you’re at every step of the way, you can finally make real progress with your condition and reach your wellness goals. 

Key Takeaways

• Hypermobility is a condition where the joints of your body move beyond normal end range, creating instability and increased joint stress.

• Hypermobility compensation techniques are the way that you adapt to your hypermobility, such as locking out your knees or popping your joints.

• Some compensation techniques are harmful because they put more stress on your joints and change their shape. Other techniques are helpful because they protect your joints.

• Changing your habits can take time, so be patient with yourself and set reminders to help you with your goal of creating healthier compensation techniques.

• Working with a hypermobility specialist at ActifyPT is the best way to identify your hypermobility compensation techniques and make positive changes for the future.