Hypermobility Pain Management: How to Stay Active Without Making Things Worse

Mar 7

3 min read

Living with hypermobility syndrome can feel like a constant balancing act. You want to stay active and keep your body strong, but the wrong exercises can leave you in more pain than when you started. If you’ve ever felt frustrated by workouts that seem to make things worse, you’re not alone.

The good news? You can stay active and protect your joints—without aggravating your symptoms. In this guide, we’ll walk you through the best ways to exercise safely with hypermobility, which movements to avoid, and how to keep your body strong without increasing pain.

Women with hypermobility walking and managing her pain

The Risks of the Wrong Workouts with HMS

Not all workouts are created equally - especially when you have hypermobile joints. Many traditional fitness routines prioritise flexibility, high-impact movements, or heavy resistance, these can be aggravating to already unstable joints.

Why the Wrong Exercises Can Worsen Hypermobility Symptoms

✅ Hypermobile joints have looser connective tissue, making them more prone to injury.

✅ High-impact activities like running or jumping can cause excessive joint stress.

✅ Overstretching can increase instability instead of strengthening the joint.

If you’ve ever felt worse after working out, it’s likely because your routine wasn’t designed for hypermobility. But don’t worry - there are plenty of ways to move safely and build strength without unnecessary strain, protecting your joints and reducing your hypermobility related fatigue.

The Best Exercises for Hypermobility Pain Management

When you have hypermobility, the key to safe exercise is stability, control, and gradual progression. Here are some of the best ways to strengthen your body while reducing the risk of pain and injury:

1. Strength Training (with a focus on joint stability)

Building strength is essential for supporting your joints, but it’s not about lifting the heaviest weights—it’s about controlled, intentional movements.

Best exercises: Resistance band work, bodyweight exercises, and light weightlifting with a focus on form.
Muscles to target: Core, glutes, and stabilising muscles around hypermobile joints.
Pro tip: Avoid hyperextending your joints when lifting weights - keep a slight bend to prevent overextension.

2. Low-Impact Cardio

High-impact cardio (like running or jumping) can be tough on hypermobile joints. Instead, opt for low-impact alternatives that keep your heart healthy without unnecessary strain.

Best options: Swimming, cycling, walking, elliptical training.
Why it works: These activities reduce impact while still improving cardiovascular fitness.
Pro tip: If walking causes pain, try shorter durations or supportive insoles for added stability.

3. Core & Postural Exercises

A strong core provides essential support for the spine and surrounding joints. Since hypermobility can lead to poor posture and muscle imbalances, core and postural exercises are a must.

Best exercises: Pilates (with modifications), planks (on knees if needed), and seated core work.
Why it works: Strengthening deep core muscles helps stabilise the entire body.
Pro tip: Focus on slow, controlled movements rather than speed or repetition count.

Exercises to Avoid (or Modify)

Some exercises can increase instability and lead to pain. Here’s what to watch out for:

🚫 Overstretching – While flexibility training is popular, overstretching can make hypermobile joints even more unstable. Stick to gentle mobility work instead.

🚫 High-Impact Activities – Running, jumping, and HIIT workouts may put too much strain on already loose joints. Modify these exercises to low-impact versions.

🚫 Unstable Movements in Yoga & Pilates – These are great for core strength, but some poses can put hypermobile joints in risky positions. Modify movements to avoid extreme ranges of motion.

Pro Tips for Safe, Pain-Free Movement

Want to exercise safely while managing hypermobility? Keep these tips in mind:

✅ Warm Up & Activate Your Muscles – Gentle activation drills (like glute bridges or resistance band work) help stabilise joints before working out.

✅ Use Supportive Gear – Compression leggings, knee braces, or arch-supporting shoes can reduce strain and improve stability.

✅ Pace Yourself – Start slow and listen to your body. Overdoing it can lead to delayed pain flare-ups.

Conclusion: You Can Stay Active - The Right Way

Optimal hypermobility pain management doesn’t mean you have to avoid exercise. By focusing on strength, stability, and joint-friendly movement, you can stay active while minimising pain and injury risk.

If you’re unsure where to start, consider working with a physiotherapist who specialises in hypermobility to create a personalised exercise plan.