For gymnasts, dancers, and cheerleaders, flexibility is often seen as the ultimate advantage. Being able to hit 180-degree splits, have beautiful lines, and contort the body to flip and jump in the air can make all the difference in performance. But what if that extreme flexibility is actually working against them? Hypermobility, a condition where joints move beyond the normal range, can create serious challenges if not managed correctly.
How do you know you are hypermobile?
There are many myths surrounding hypermobility. Many people assume if someone is very flexible or if they are able to hyperextend themselves that this means they could be hypermobile. But the truth is, these things aren’t mutually exclusive, and many athletes don’t even realize they’re hypermobile!
A big warning flag for hypermobility is when athletes describe feeling “tight” and think they need to stretch more. But the issue isn’t a lack of flexibility; it’s a lack of muscle control around the joints that have more motion.
Because if you have an incredible amount of motion, what is keeping the joint in the socket? Your muscles! So, if an athlete can kick past their head, that is the easy part! But do you have the strength to control it down? That is what is tricky. When an athlete has the ability to move into a great end range without enough muscular support, the body compensates, leading to a constant cycle of instability, feelings of tightness, and even pain that can lead to joint strain and injury. The body might feel as though it is tightening up in response, making athletes feel like they need more stretching, when what they actually need is strength training because those muscles are activating as much as they can to keep the joint in its socket and sometimes it’s not enough.
*Note: It is also important to remember that hypermobility is a spectrum, and not every person is the same. It can range from minimal hypermobility to syndromes like Ehlers-Danlos.*
Rethinking Training: Strength Over Stretching
The instinct for many hypermobile athletes is to keep stretching, but that often does more harm than good. And while it is important to have a stretching regimen, sitting in the splits for 5 minutes straight doesn’t properly activate what is needed. So, how can we be strong in those end ranges and be strong in the available range that you have to have for your sport? Instead of focusing on increasing flexibility, the real key is improving muscle control, endurance, and joint stability.
Strength training plays a huge role in managing hypermobility. Core and stabilizing exercises help create the control needed to prevent injuries. For gymnasts, this might mean focusing on shoulder stability to protect against dislocations as they swing from the bars. Dancers often need to work on hip and ankle strength to maintain control while they perform countless amounts of kicks and jumps.
Dancers can use our guide, “4 Stability Exercises for Dancers“, to build their strength and stability. And cheerleaders, who rely on powerful stunts, need solid muscle activation to protect their joints while executing high-impact movements.
Common Injuries and Prevention
Hypermobility increases the risk of instability-related injuries. Gymnasts frequently struggle with shoulder injuries due to the demands and load placed on this joint without enough stability. Dancers often face hip injuries from constantly living in an external rotate position as they are taught to turnout with every skill as well as the number of kicks and jumps they perform. Cheerleaders, who take on high-impact landings, may experience knee and ankle instability if their muscles aren’t properly engaged. However, if an athlete is hypermobile in one area odds are they are hypermobile in another area due to the demands of their sport, therefore, full body stability training is most effective.
These injuries can be minimized by proper care, in both injury prevention work and seeing a physical therapist for both acute and long-term complications. Instead of endless stretching routines, training should prioritize movement control-based exercises, resistance training, and proper mechanics for their respected sport. Teaching athletes how to engage the right muscles at the right time can make all the difference in their performance and long-term health.
Changing the Conversation
A big part of managing hypermobility is education! To help athletes, coaches and parents must understand that flexibility isn’t just about how far a joint can move, but how well it can be controlled. Athletes need to advocate for themselves and their well-being. When warning flags start to wave, communicate this to trusted adults, coaches, teachers, and healthcare providers like physical therapists and athletic trainers in their lives. The sooner an athlete can receive treatment from a physical therapist when addressing hypermobility, the sooner they will be able to get back to their sport and prevent injuries from occurring.
Stay ahead of the game! If you’re an athlete looking to prevent injuries and build strength for peak performance, schedule a free consultation with McKenna Stockton, PT, DPT, at Spooner Coppell.