If you have hypermobility and you’re looking to lose weight, it’s important to take some precautions and work with a healthcare professional to ensure you’re doing so in a safe and effective way. Here are some tips that can help:
- Seek professional guidance: Talk to your doctor, physical therapist, or a registered dietitian to get a personalized plan that takes your hypermobility into account. They can advise you on the best exercises to do and how to modify them to avoid injury, as well as provide you with a healthy eating plan.
- Choose low-impact exercises: High-impact exercises like running and jumping may not be suitable for people with hypermobility because they put a lot of strain on your joints. Instead, consider low-impact exercises like walking, cycling, swimming, or yoga. These exercises can help you burn calories, build strength, and improve your flexibility without putting too much stress on your joints.
- Focus on strength training: Strength training can help you build muscle, which can boost your metabolism and help you burn more calories. However, it’s important to choose exercises that won’t put too much strain on your joints. Working with a physical therapist or a personal trainer can help you find the right exercises and ensure you’re doing them correctly.
- Be mindful of your diet: Eating a healthy, balanced diet is crucial for weight loss. Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and alcohol. Consider working with a registered dietitian to develop a meal plan that meets your specific needs.
- Take it slow: Losing weight takes time, and it’s important to be patient and kind to yourself. Set realistic goals and focus on making small, sustainable changes to your lifestyle. Celebrate your progress along the way, and remember that slow and steady wins the race.
Is there a diet for hypermobility?
Out of a myriad of diets available to choose from, one diet, in particular, seems to be well received by those with hypermobility, and that is the low fermentable oligosaccharides, disaccharides, monosaccharides and polyols diet, often referred to as the FODMAP Diet.
Is hypermobility linked to obesity?
We found that the prevalence of hypermobile joints is considerably higher in girls compared to boys, and is also greater in those who do a lot of exercise. In a further study we identified obesity as a major risk factor for joint pain in those who are hypermobile.
Can you be fat and hypermobile?
Hypermobility (defined as ≥ to 4 joints) prevalence was 14% among obese, and 9% among HW subjects. With the stringent definition, (hypermobility ≥ 6 joints), the prevalence was 2% for both groups.
Is weight training good for hypermobility?
When you have hypermobility, you have to make accommodations for yourself to decrease pain and increase strength. By adding a strength training program to your routine, three times a week, and by following these suggestions, you will ideally see a significant difference.
What foods help with hypermobility?
Eating plenty of antioxidants and fibre, green vegetables, grains and pulses. Avoiding refined carbohydrates and sugars, as well as alcohol and artificial sweeteners, which are known gut irritants.
How can I improve my hypermobility?
There’s no cure for joint hypermobility syndrome. The main treatment is improving muscle strength and fitness so your joints are better protected. A GP may refer you to a physiotherapist, occupational therapist or podiatrist for specialist advice. You can also pay for these services privately.
What vitamins are good for hypermobility?
There are no supplements which reduce hypermobility directly. However, some supplements may support goals related to the condition, such as protein for fueling resistance-training adaptations, or melatonin for improving sleep to support healing.
What not to do with hypermobility?
“People with hypermobility should avoid getting to the end range of an exercise,” Verstegen says. For example, maintaining a micro bend in the elbows at the top of a pushup rather than fully extending the elbows.
What triggers hypermobility?
What causes joint hypermobility? Joint hypermobility is often hereditary (runs in families). One of the main causes is thought to be genetically determined changes to a type of protein called collagen.
What is the best exercise for hypermobility?
Consider Isometric Exercises First
Hence, it is a great way for hypermobile patients to exercise. The most common isometric exercise we all know of is the plank position. Isometrics exercise provides a sense of stability in the shoulder joint, core, and knees while increasing the awareness of the joint.
Can hypermobility be trained?
Isometric exercises are beneficial when training clients with hypermobility. They tighten your client’s muscles without moving their joints. These exercises also help build stronger muscles, minimise pain, and promote better posture and coordination.
What should you not do with hypermobility?
Managing your symptoms
Regular exercise is important as part of a healthy lifestyle, and there’s no reason why people with hypermobile joints shouldn’t exercise. However, if you find that certain sports or exercises involve movements that cause pain, you should stop these activities until it’s clear why there is pain.
What type of exercise is good for hypermobility?
Some of the best things to do if you are hypermobile are to go swimming and/or cycling. These two sports avoid lots of impact through your joints, strengthen your muscles and help your heart and lungs stay healthy. As you get stronger and fitter, start introducing other sports like netball, football, dancing, etc.
Are squats good for hypermobility?
Exercises for Hypermobility #4: Squats
Squats are an excellent way to strengthen your legs. Start with small ones, and don’t try to go down too low. Focus on your mechanics bending from your hips and sticking your butt out like you are going to sit down in a chair. Then, squeeze your glutes to return to standing.
Should people with hypermobility lift weights?
Don’t lift more than you can control
When you’re strength training with hypermobility, more is not better; the right amount is better. So, this means that if you need to start with active movement, with no weight because that makes your muscles tired, then do it.
What are the disadvantages of hypermobility?
However, some people with joint hypermobility can have a number of unpleasant symptoms as well, such as: pain and stiffness in the joints and muscles. clicking joints. joints that dislocate (come out of the correct position) easily.
Joint care you can do yourself
- Start with low-impact exercise like swimming or cycling if you’ve not been active before (not doing any exercise can make your symptoms worse).
- Maintain a healthy weight.
- Wear supportive shoes.
- Wear special insoles (orthotics) in your shoes if a podiatrist has recommended them.
What causes hypermobility to flare up?
Movement, Exercise, or Life Inputs: Not being prepared for the task at hand can create a pain flare cycle. Whether it is a much longer walk than your usual, standing or sitting for many hours without movement breaks, or exercises that exceed your current capacity, all of these can contribute to a flare.
What is recommended for individuals with hypermobility?
The best way to stay fit and healthy is by doing regular exercise that you enjoy. Some of the best things to do if you are hypermobile are to go swimming and/or cycling. These two sports avoid lots of impact through your joints, strengthen your muscles and help your heart and lungs stay healthy.
Does hypermobility cause health issues?
In most people, hypermobility doesn’t cause any pain or medical issues. However, for some people, hypermobility causes joint pain, joint and ligament injuries, tiredness (fatigue), bowel issues and other symptoms. Joint hypermobility syndrome is most common in children and young people.
What are the benefits of being hypermobile?
Hypermobile individuals have an increased range of motion in their joints, which can offer several benefits. Here are a few:
- Increased flexibility: Hypermobile individuals can typically move their joints beyond the normal range of motion, which can lead to increased flexibility. This can be an advantage in activities such as dance, gymnastics, and yoga.
- Reduced risk of injury: Hypermobile individuals often have more elastic connective tissue, which can help protect their joints from injury. They may also be less prone to muscle strains and tears.
- Enhanced performance: In some sports and activities, increased joint flexibility can improve performance. For example, in martial arts, a hypermobile individual may be able to execute certain moves with greater ease.
- Potential for artistic expression: Hypermobile individuals may have a natural ability for creative expression through dance, acrobatics, and other performing arts that require flexibility.
It’s important to note, however, that being hypermobile can also come with some disadvantages, such as joint instability, increased risk of dislocations and subluxations, and chronic pain.