02/16/2026
Hypermobility and Proprioception
As a physical therapist who has and works closely with people who have hypermobility, one concept comes up again and again when we talk about pain: proprioception. Proprioception is your body’s ability to sense where your joints are in space without looking. It’s what allows you to move with control, stability, and confidence. And for hypermobile individuals, it’s often one of the missing pieces in long-term pain management.
Many people with hypermobility have joints that move beyond what their muscles and connective tissue can easily control. When proprioception is impaired, the brain has a harder time detecting joint position and movement. This can lead to micro-instability, excessive joint strain, and compensatory muscle tension, all of which contribute to persistent pain. The communication between the joint and the nervous system isn’t as clear as it needs to be.
Improving proprioception helps restore that communication. When the nervous system better understands where the joint is and how it’s moving, muscles can respond more appropriately. This often means less over-gripping, fewer flare-ups, and improved confidence with daily activities and exercise. I see this all the time: when someone builds proprioceptive awareness, their pain becomes more predictable and manageable, even if their joint range doesn’t change.
This is why rehab for hypermobility should go beyond traditional strengthening alone. Slow, controlled movements, isometrics, closed-chain exercises, balance work, and tempo-based strength training are powerful tools. These approaches teach the body how to sense, control, and trust movement again. It is imparative to gain priopriocetion prior to progressing exercises.
For people with hypermobility, pain management isn’t about avoiding movement; it’s about learning how to move with intention. Proprioception gives you that foundation. When your body knows where it is, it can finally feel safer—and pain often follows suit.
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