Hypermobility and Pain
Photo Credit: Karthik Thoguluva
Our bodies naturally vary in how flexible our joints are. Some people are stiffer, some are more flexible, and a smaller group falls into a category known as hypermobility. About 3% of the population is considered hypermobile, meaning their joints move beyond what is typical for their age and sex (1).
While flexibility is often seen as a positive trait, having joints that move too much can sometimes lead to challenges. People with hypermobility may experience ongoing or recurring joint pain, back or neck discomfort, muscle soreness, frequent injuries, or persistent fatigue. These symptoms can come and go, making them frustrating and difficult to predict.
When joints move more than they should, the body has to rely on muscles and the nervous system to provide stability. Ligaments and joint capsules—structures that normally help limit motion—may not offer enough support. As a result, muscles may stay tense for long periods of time in an effort to protect the joint. Over time, this increased muscle effort and nervous system activity can contribute to pain, stiffness, and heightened sensitivity.
How Do I Know If I’m Hypermobile?
Joint mobility exists on a spectrum, and hypermobility is diagnosed by a healthcare professional based on both symptoms and physical examination findings. One commonly used assessment is the Beighton Score, which looks at how easily certain joints—such as the fingers, elbows, knees, and spine—move through their range of motion.
Hypermobility can run in families and may be more common in people who were born female. It is also associated with certain connective tissue conditions and may be seen more frequently in individuals with a history of neurodivergence. Not everyone who is hypermobile experiences pain, but for those who do, understanding how their body moves can be an important first step toward managing symptoms.
How Can Physiotherapy Help?
Physiotherapy is often a key part of managing pain and improving function for people with hypermobility. Treatment may include hands-on techniques or dry needling to reduce muscle tension, improve joint mechanics, and calm an overactive nervous system.
Exercise plays a central role in treatment, but the focus is not on lifting heavy weights or pushing through discomfort. Instead, physiotherapy emphasizes joint stability, body awareness, and coordination. This includes teaching the body how to engage the right muscles at the right time to support joints during everyday movements.
Therapy sessions may involve balance training, controlled strengthening, posture work, and exercises that gradually build confidence in movement. Over time, these strategies can help reduce pain, improve endurance, and make daily activities feel easier and more predictable.
Can I Still Be Physically Active?
Absolutely. Staying active is important for overall health, and engaging in a variety of physical activities can actually help a hypermobile body adapt to real-life demands. The key is learning how to listen to your body and respond to its signals.
Exercise should not be painful, and lingering joint soreness or stiffness—especially if it appears hours or days later—may be a sign that the activity level needs to be adjusted. Introducing new activities gradually, starting at a lower intensity and volume, allows the body time to adapt and recover.
Some activities may carry a higher risk for people with hypermobility, particularly those that involve high impact, contact, or extreme ranges of motion. A Physiotherapist can help you choose activities you enjoy while offering guidance on modifications or alternatives that better support your joints.
Ready to Take the Next Step?
Living with hypermobility doesn’t mean avoiding movement—it means learning how to move in a way that supports your body. If you’re experiencing aches, pain, or instability related to joint mobility, working with an FCAMPT-trained Physiotherapist can help you build confidence, reduce symptoms, and return to the activities you enjoy.
Written by: Ashley Cripps, MScPT, FCAMPT, CAFCI, Clinic Owner
Kumar, Bharat, and Petar Lenert. “Joint hypermobility syndrome: Recognizing a commonly overlooked cause of chronic pain.” The American Journal of Medicine, vol. 130, no. 6, June 2017, pp. 640–647, DOI: https://doi.org/10.1016/j.amjmed.2017.02.013.