Many people aren’t aware that there is a connection between being double jointed (hyper-mobility) and joint pain. And, that this connection exists in many forms.

How Do You Know if you are Double Jointed?

Unfortunately, there are no blood tests, or x-rays to determine whether you are double jointed. It is simply observed with elbows or knees that hyperextend. Or, if you can touch your thumb to your forearm. Those born with hypermobility naturally have looser connective tissue, which is a result of congenital development.

Although for others like dancers or Yogi’s, it’s biomechanics and they are trained to have hyper-mobility.

Beighton Score

This is often assessed through what is called a Beighton Score. This particular measurement system is a range of tests that measure your;

1. mobility and,
2. your range of motion.

This is done by measuring the range of motion of your;

• pinky finger
• your thumb
• elbows
• ability to touch the floor with straight legs and hands flat on the floor

… you are given “points” that will determine your Beighton Score is.

5 out of the 9 possible points determine that your double jointed.

What’s the Big Deal?

If you are double jointed, this means there is laxity in your joints. And, this can lead to pain, unstable joints which can result in further injury, and connective tissue that is too loose. This, can lead to your joints compressing as they try to find stability.  Once there is a side that is “off”, your body will start to overcompensate. This leads to further problems as your muscles try to create a more stable foundation on one side of your body.

For example, if your knees hyperextend, then your center of gravity will be off. This leads to a sway in your lower back, extra rounding in the mid-back, and a jut chin. Now the hyperextended knee has created muscular and stability issues over your entire body.

What is the Solution?

Exercise will strengthen the muscles around your joints, creating more stability for them. We start with exercises that begin on the ground. We do this so they can trigger the part of your brain for motor control and neurodevelopment movement patterning.

Then, the exercises we move to are those working on;

1. hands and knees
2. half kneel movements
3. standing
4. standing weighted exercise (to build the muscle you’ll need to create stability around your joints)

Whether your hyper-mobility is congenital or biomechanical, you will require strengthening through exercise.

Exercises we Suggest for Double Jointed Pain

Please note that each of the exercises described below are best supported through visiting us in person and/or checking out our full video library.

6 Month Supine

With your knees slightly above 90 degrees and hip width with the feet slightly together, and a flat back while keeping your shoulders and arms up with your fingers touching – long neck and soft chin – breathing down into the belly and breathe out try to keep a brace and push out. As you breath in, let your right arm fall to the right while you follow with your eyes and exhaling, and back to center. Repeat on the left side.

Beast Plank

On all fours with your toes tucked under, knees on the floor under the hips and your hands slightly in front of the shoulders, bring your rib cage up to meet your shoulders. With your abs tight, and your head long in line with your spine – bring your knees off the floor and hover.

Release and repeat.

Beast to Bear

Start on all floors, with your hands slightly in front of the shoulders, knees slightly outside of your hips, and your feet slightly inside the alignment of your hips. Your knees will pop off of the floor, while your hips push up and back, wrapping the shoulders around the rib cage.

Return to position, and repeat.

Stepping Forward

With your foot starting at the outside of the hand (on the same side), tripod foot, long spine, long neck, and a soft chin – breath low and wide, and push the floor away.

Squats

Standing with your feet slightly wider than shoulder width apart, hips stacked over knees, and your knees over your ankles. With a straight back (shoulders back), extend your arms straight out so they are parallel to the floor. While maintaining an upright back, send your hips back as your knees bend (to a sitting position). Then return to a standing position.

The next step is to move to standing exercises that require weights. Weighted compound movements are what will create that joint stability required for a firm foundation. These movements include weighted deadlifts, squats, and lunges.

The Solution is Simple

You may have not been aware that your pain was caused by a simple congenital or biomechanical issue, or that the solution could be so simple. But at the Urban Wellness Clinic, we have a plethora of knowledge and resources to help you alleviate pain and discomfort resulting from hypermobility – or being double jointed.

I hope you have found this information helpful, and please follow up with one of the chiropractors here at Urban Wellness Clinic if you have any questions regarding your own personal healing process.