How much mobility is too much? It’s complicated. Here are the signs to look for.
Different words enter the fitness zeitgeist every few years, so it didn’t surprise me when, seemingly overnight, “hypermobility” began appearing all over TikTok — videos on what it is, how hypermobility syndromes often go undiagnosed, and what it’s like to live with it. It was only a matter of time before I received an email from one of the Equinox editorial team members: “Hypermobility — can you please explain?”
Hypermobility is a tricky topic, so going down a rabbit hole is easy. But for the sake of everyone’s sanity, I’ll try to keep it to the essentials.
Mobility, Explained
Mobility is defined as your joints’ ability to actively move through a range of motion, or ROM for short. As you move through that range, your ligaments (a type of connective tissue that connects bone to bone) work to keep your joints stable.
For each joint, there’s a minimum range of motion necessary for its health and your overall well-being. Having an adequate ROM in all your joints is essential to prevent pain, support healthy aging and good posture, and even achieve fitness goals.
You’ve likely heard a personal trainer or class instructor say that the deeper you squat or the “lower your go” in a biceps curl, lunge, or chest press, for example, the better the results. That action calls for a strong mind-body connection but also a full ROM. And while there’s still much to be studied about the correlation between building muscle and mobility, a 2020 study found that utilizing a full range of motion during exercise, as opposed to a partial range, increased hypertrophy of muscles in the lower body, leading to gains.
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The Difference Between Healthy Mobility, Hypermobility, and Over-Flexibility
How much mobility is too much? Again, it’s complicated.
Some people have one or more joints that can move beyond what experts have determined to be the “normal” range of motion. This is what health pros mean when they say “hypermobility.”
In many cases, hypermobility isn’t painful. It merely means that the stabilizing connective tissue around a joint is looser than normal. If you grew up with a friend who was double-jointed, you’ve seen a form of hypermobility in real-time — a cool party trick. You may also see it in the Club: Think of it like the difference between “extending” versus “hyper-extending” your elbows in a plank or push-up.
In some cases, hypermobility — which can be caused by overtraining or family genetics — can cause pain. More severely, hypermobility can increase the risk of musculoskeletal injuries, such as ankle sprains, anterior cruciate ligament injury, shoulder instability, and osteoarthritis of the hand, research shows.
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Complicating matters is the condition of over-flexibility. Too much flexibility does not necessarily equal hypermobility, but in some cases, it can lead to hypermobile joints. Usually, people suffering from over-flexibility have created too much flexibility in muscle groups, impacting the associated joints’ stability and — potentially — causing hypermobility. Nearby joints may also be affected, requiring them to work harder than they typically do, which can lead to dysfunction — and, ultimately, pain — from overuse.
In other instances, hypermobility causes the body to tighten muscles to hold the joint in place — leading to stiffness rather than over-flexibility. Regardless, both conditions point to a body out of balance, and research shows this can lead to injury.
I’ve seen instances of hypermobility and over-flexibility primarily in female clients, usually women with extensive backgrounds in dance or gymnastics. I have also seen women who have overstretched (meaning they are over-flexible, not hypermobile) during pregnancy and the postpartum periods without stabilizing and strengthening the areas that needed to be more mobile during pregnancy and birth.
Still, to determine if you’re simply hypermobile or dealing with something more serious, getting a professional opinion is key: Beyond hypermobility, there are also joint hypermobility syndromes, which can be caused by a connective tissue disorder, unique joint shape, or loose ligaments. Someone who is hypermobile does not necessarily have a hypermobility syndrome, but someone with a syndrome may experience symptoms beyond an increased range of motion, such as sprains and strains, digestive issues, poor proprioception, and chronic pain. These require a doctor’s expertise to diagnose. The following guidance applies to folks with general hypermobility, not a syndrome.
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How to Offset (or Avoid) Hypermobility
I would love for all my clients — and you — to avoid unnecessary risk of injury from hypermobility. That’s why working with a professional trainer to build strength and stability can be beneficial.
If I suspect a client is experiencing hypermobility or over-flexibility in one or more joints, we will work to build a strong foundation by rebalancing the body. This would involve assessing and understanding your current level of increased range of motion, along with the joints and/or muscle groups that have been impacted because of it. Then, we’d work on building stability — the ability to control your joints’ movement and position — and proper muscle activation. In certain situations, I might also connect you with other practitioners who can support the process, such as pelvic floor therapists, chiropractors, or physical therapists.
Once you’ve nailed the correct movement pattern and have forged a balance of stability and mobility, we’ll lock it in by strengthening that pattern. Over time, the body will generally learn and adjust to the range of motion that won’t risk injury.
Ultimately, my goal as a Tier X coach is to help you establish balance — of the body and of the routine — to, in turn, enhance your longevity and reduce your risk of injury. Mobility, flexibility, and strength are all components of a well-rounded routine, and the more you can bring them together, the better.
Samantha Ward, NASM-CPT, SFG1, Pn2, is a Tier X Coach at Equinox Highland Park and has been with the company for 10 years. She has a background in dance, which began her love for movement and showing others how it can change their lives. She holds certifications from the National Academy of Sports Medicine, Precision Nutrition, StrongFirst, and EFT International and in pre- and post-natal coaching. Her approach to fitness is using it as a tool to show people what they are capable of so they can maximize their potential in all aspects of life. She loves to travel and spend time outdoors with her husband, dog, and almost two-year-old daughter. When traveling, they love to try many different restaurants, which inspires Samantha to try new recipes at home for her family.