11/04/2025
Many clients come to me fearing that strength training will make their pain worse. In reality, carefully designed strength training that meets you where you are at, is one of the best tools we have for managing pain and function while in pain with in hypermobility.
Importance of Strength Training with Hypermobility
- Stability reduces strain – Stronger muscles help compensate for lax ligaments and provide support where connective tissue alone cannot. Our muscles are our dynamic stabilizers of our joints. Having more strength and stability surrounding our joints, can help reduce joint strain. Leading us to less pain and more ovens.
- Nervous system recalibration – Strength work provides consistent input that helps the nervous system feel more secure in joint ranges. It also teaches us where our body is in space, which is helpful not only while doing the exercises, but doing normal day to day activities.
- Pain modulation – Research shows resistance training can dampen pain sensitivity through endorphin release and changes in how the nervous system processes discomfort.
- Functional confidence – When clients feel capable in their bodies, pain often takes up less mental and emotional space. We also learn how to move in pain to not make it worse, and even make it better.
The trick is starting slow, and meeting yourself where you are at. It is about slow and steady over time. For hypermobile bodies, less can be more: bodyweight, bands, and isometric holds are great places to start. Over time, clients often find that strength isn’t just about muscles, it’s a tool for reclaiming movement without fear.
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