02/23/2026
Joint stability and Hypermobility
As a physical therapist working with people who have hypermobility, one of the most important conversations I have with clients is about stability. Many hypermobile individuals are told they’re “flexible” or that they need to stretch more, but flexibility is rarely the problem. In fact, too much uncontrolled movement at a joint is often a major driver of pain.
Hypermobility means joints move beyond their optimal range, and without enough stability, the body relies on passive structures like ligaments and joint capsules for support. Over time, this can lead to irritation, inflammation, and a constant feeling that something just doesn’t feel secure. Pain often shows up not because the joint is damaged, but because the nervous system is working overtime to protect an unstable area.
Stability gives the body a sense of safety. When muscles can effectively support a joint, they act like dynamic braces, controlling motion and absorbing load. This reduces excessive joint movement and decreases the need for protective muscle guarding, which is a huge contributor to chronic pain in hypermobile bodies. I frequently see pain decrease when clients learn how to create stability, even before strength numbers change significantly.
For hypermobile individuals, stability training looks different than traditional fitness advice. It’s less about heavy loads or chasing fatigue and more about control, alignment, and consistency. Isometric holds, slow and controlled strength training, single-leg or single-arm work, and positional awareness all play a critical role. These strategies teach the body how to manage movement instead of avoiding it.
Pain management with hypermobility isn’t about limiting activity; it’s about building a foundation that allows movement to feel safe and supported. When stability improves, joints feel more predictable, confidence increases, and flare-ups become less frequent. Stability doesn’t restrict you; it empowers you. And for people with hypermobility, it’s one of the most effective tools we have for long-term pain relief and resilience.
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