Is Weight Training Healthy for People with Hypermobility Spectrum Disorders?

Hypermobility spectrum disorders (HSD) include a range of conditions characterized by joint hypermobility, which can affect flexibility, stability, and overall functionality. While flexibility alone is essential, balancing it with strength and stabilization is crucial for maintaining joint health. This article explores whether weight training can be a beneficial practice for individuals with HSD.

Importance of Balancing Flexibility and Strength

For people with HSD, it is important to balance flexibility with strength and stabilization. Training that strengthens muscles and enhances joint stability is beneficial. However, it is crucial to avoid training at the end ranges of motion where joints are at their least stable. This article provides guidelines and considerations for integrating weight training into a safe and effective routine.

Considerations Before Starting Weight Training

Starting a weight training program for individuals with HSD requires careful consideration. The initial steps should focus on balance work around a given joint. Once balance is established, a 12-15 rep low-weight routine can be implemented. Gradual progression to heavier weights and lower reps should follow. However, the specific starting point can vary based on individual factors.

Identifying Suitable Exercises

Not all exercises are suitable for individuals with HSD. The key is to find exercises that can be performed with little to no pain and maintain proper form. Form is critical to prevent injury and optimize the benefits of weight training. If losing form is noticed during exercise, it is advisable to stop or reduce the weight.

Evaluating the Impact of Resistance Training

Resistance training can alter the structural properties of muscles and tendons, but its effect on ligaments and joint capsules is limited. It can improve dynamic stability and joint stiffness through better co-contraction around the joints. However, ligaments and joint capsules will remain compliant, and passive stability around the joint is unlikely to change significantly.

Resistance training can be beneficial for muscle mass, better neural coordination, and improved musculotendinous units. Machine weights might be a safer and more effective option initially. Speculation suggests that avoiding full range of motion in exercises could also be valuable, as it might help maintain joint stability. Resistance training is expected to be helpful for confidence, proprioception, and overall health and wellbeing.

Research Context and Findings

While there are many benefits to resistance training, there has been limited research specifically on improving joint stability through this method. A quick search revealed a 2014 systematic review by Palmer S. et al.

The review suggests that therapeutic exercise can provide significant benefits for joint hypermobility syndrome. However, the conclusion is that there is no convincing evidence supporting specific types of exercises or the superiority of exercise over control interventions.

Conclusion

Weight training can be a valuable component of a balanced exercise routine for individuals with HSD. However, it is essential to approach this practice with caution and awareness of the potential risks. By focusing on stability, proper form, and gradual progression, individuals can enhance their joint health and overall wellbeing. Always consult with a healthcare provider or a qualified fitness professional before starting any new exercise program.