Hypermobility

When I was around 13 I developed pain in my AC joint from repetitive throwing, I was referred on to a physio by my GP and was diagnosed with hypermobility in my upper body, but then gave me a very unprofessional exercise program to follow which obviously came to no avail.

Since my early teens I have constantly had trouble with my shoulder(s) and most recently my left shoulder (non-dominant hand) has been very painful and playing Lacrosse it would pop out all the time I was hit, or hit another player with my arms out in front of me. It has become apparent that this is most likely genetic as my younger brother suffers with the exact same problem but to a lesser extent.

I am reasonably fit (for a student anyway) but it seems to be a recurring problem for me as I need to keep pulling out of training and matches for a week or two, what I have basically come here for is the best advice I can get (free of charge ofcourse) about whether flexiblity should be worked on or if strengthening the rotator cuff muscles would be most beneficial, if so then maybe a few different exercises specific to this condition?

Thank you very much in advance for even the slightest help!

Stephen

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Originally Posted by Tutcher

When I was around 13 I developed pain in my AC joint from repetitive throwing, I was referred on to a physio by my GP and was diagnosed with hypermobility in my upper body, but then gave me a very unprofessional exercise program to follow which obviously came to no avail.

Since my early teens I have constantly had trouble with my shoulder(s) and most recently my left shoulder (non-dominant hand) has been very painful and playing Lacrosse it would pop out all the time I was hit, or hit another player with my arms out in front of me. It has become apparent that this is most likely genetic as my younger brother suffers with the exact same problem but to a lesser extent.

I am reasonably fit (for a student anyway) but it seems to be a recurring problem for me as I need to keep pulling out of training and matches for a week or two, what I have basically come here for is the best advice I can get (free of charge ofcourse) about whether flexiblity should be worked on or if strengthening the rotator cuff muscles would be most beneficial, if so then maybe a few different exercises specific to this condition?

Thank you very much in advance for even the slightest help!

Stephen

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Hi Stephen,

Sorry to hear you're having problems with your shoulder. I saw someone your age recently with very similar problems. Hypermobility and shoulder pain is quite common. When you say your shoulder 'pops out,' is it actually fully dislocating? (as in you need to go to A&E to have it reduced) or just feeling very lax and subluxing? (partially dislocating)

When you're hypermobile, your joints move beyond their 'normal' range of movement, so you have poor proprioception (your awareness of where your joints are and your joint positioning). Usually this is because ligaments are more lax and so the joint is less stable - the shoulder is a common one as it moves in various directions and is much more likely to become unstable when compared to your hip for example.

Lots and LOTS of scapula setting and postural work is needed to ensure that your shoulder stabilisers (rhomboids / lower traps etc - the muscles which help to hold the shoulderblade in place when your arms are moving) are working properly and activating well. Poor posture and slouching will alter this fine muscle balance (which is likely to be poorer in your shoulder to begin with) so that the scapula stabilisers are less 'switched on' and other muscles (e.g. upper traps) will overwork and become tight.

It's important to do lots of scap setting and proprioception work (4 point superman kneeling - lifting opposite arm and leg, taking weight through shoulder or push ups against wall working on scapula control etc) to improve this and minimise the problems you'll get in future. Every time the joint dislocates, it loses stability as this causes damage to the ligaments and tendons holding the shoulder in place. Really important to get on top of it and put in the hard work now to sort it out.

Have you seen a physio recently? Can forward you specific exercises if you require them.

Hope this helps! :)

physiofi

hello everybody, This hypermobility patients normally have abnormal sized hands and legs. Thanks for sharing the above content.