I was recently inspired to look into this after a client told me she had been experiencing tightness in her quadriceps muscles (the front of the thigh). During the session I decided to include some passive stretch of the muscles for her expecting to find limited range of movement due to the tight muscles. However, to my surprise she was so flexible that she was unable to feel a stretch even at full range of movement.
Hmmm. I wondered if this client was hypermobile and if so, would this mean that the flexibility in her joints could be creating muscle tension?
Hypermobility (sometimes called being double-jointed) comes in varying degrees from mild increased flexibility to very debilitating syndromes such as Ehlers Danlos Syndrome which, in severe cases, can cause joints to dislocate as well as a range of digestive issues, thin skin and problems such as organ prolapse.
Some years ago I was diagnosed as having hypermobile joints. Something which never occurred to me - I thought I was just really good at yoga! In my case, years of active exercise coupled with poor muscle strength to support the hyper flexible joints has lead to early arthritis in some of my joints.
So I have been researching the effects of hypermobility on muscle tension. Is there something I could have done to better protect my joints? Is there some good advice for others who have hypermobile joints?
Tight muscles and good flexibility seem contradictory. Surely muscles need to be loose enough to allow a joint to move into a stretch?! And yes, this is true. However, it’s not quite as simple as this.
According to the NHS website, hypermobility in the joints is caused by weaker collagen in the ligaments. Why some people have weaker ligaments than others is thought to be down to genetics. So, what effect does this have on the muscles surrounding these hypermobile joints?
Ligaments are the strong connective tissue that hold joints together. When they are not able to do their job of stabilising the joint as they should, muscles surrounding the joints take on that role. They do this by increasing muscle tone. This increased muscle tone does stabilise the joints, however when muscles have taken on this role for a long time, they can become hypertonic, which means that they never fully relax. Not surprisingly this can lead to tight achy feeling in the muscles and also a lack of muscle strength. Why a lack of strength? Well, if a muscle is constantly in a contracted position, it's difficult for it to contract even more to create strength.
All sounds like pretty bad news for hypermobile people right? Well, whilst you cannot change your genetic predisposition to hypermobility, there are some things you can do to manage its effect on your muscles and joints.
The problem needs to be addressed in two coinciding ways: improving muscle strength and relieving muscle tension. Relieving muscle tension alone is likely only to provide temporary relief as the joints require the muscles to stabilise them when the ligaments are loose. So, soon after they’ve been released, they will tighten once more to protect the joint. Additionally, loosening tension without building strength may lead to de-stabilised joints that are more prone to injury.
However, building strength without relieving tension is also problematic as muscles in a hypertonic state can already be sore and stiff and so strength work alone can cause more discomfort and pain. Stretch and rest are just as important in building strength as the actual exercise itself.
General overall body strength work, combined with regular stretch and/or massage could very well be the key to dealing with hypermobile joints and their effect on the overall well-being of the body.
Looking for advice on strength work? There are numerous resources online offering a range of exercise ideas with a quick google search. And we can offer general advice on body strengthening exercises to do at home when you come for your massage session. However, I would always recommend contacting a GP or physiotherapist for a diagnosis of hypermobile joints and advice on how it may be affecting your body specifically before diving in. Need massage and stretch? Of course we are here with a huge toolbox of training and techniques to suit all different needs. Please let us know in your online consultation if this is something you’d like to discuss in session.
Do you have personal experience of the issues mentioned in this article? Have you found massage and/or strength work to be helpful? We’d love to hear your experiences.
Contact us at info@urbanoasistherapycollective.co.uk or comment below!
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