Excessive joint laxity can occur at any age, regardless of gender or age. The risk of hypermobile joints is that they can easily move beyond their normal range, leading to more serious dislocations, ligament tears, or long-term joint degeneration. What should you pay attention to?
What are the symptoms of joint laxity?
Just like overly rigid joints, excessively loose joints also carry the risk of more severe injuries and the potential for age-related musculoskeletal issues. In joint laxity, the joints most at risk are the fingers, wrists, elbows, knees, and ankles. In such cases, the risk of injury is significantly higher due to the extreme flexibility of the joints.
When:
- the line of the forearm moves backward in the extended position compared to the upper arm,
- the extended finger is positioned above the line of the forearm,
- by bending the thumb backward, we can touch the forearm,
- when bending forward with straight knees, the knee describes an arch backward,
there is a possibility that you have loose joints.
Besides that, common symptoms may also include:
- ankle instability,
- flat feet,
- anterior knee and shin pain,
- hip pain,
- lower back pain,
- spinal pain,
- postural issues (scoliosis).
However, it is important that if there any suspicion arises (especially if several of the abovementioned symptoms occur simultaneously) you should consult a specialist for a diagnosis and guidance.
Possible causes of joint laxity
A professional diagnosis is crucial because the origins of joint laxity can be entirely different:
- It may be due to a congenital predisposition, so if there is a family history, there might be an increased risk.
- It can be acquired and caused, for example, by excessive or incorrect joint stress, weakness of supporting muscles (primarily responsible), deformities resulting from bone fractures, or it may manifest as an adverse effect of certain diseases.
How can joint laxity be treated?
Due to joint laxity, the affected joint becomes extremely unstable, often leading to a sudden loss of coordination in movement and various injuries, dislocations, strains, and ligament tears. Therefore, it is crucial to focus on keeping the tendons and muscles supporting the joint conditioned through continuous workout and strengthening exercises. One of the most effective therapies for this purpose is targeted physiotherapy. However, it is recommended to avoid certain sports due to excessive and one-sided stress, such as soccer, wrestling, boxing, ball games, intense running, or ice skating. Some sports may still be suitable for individuals with loose joints, but it is essential to choose a form of exercise that does not excessively strain the affected joint.
Despite this, it is recommended to protect our affected joints with supports during physical activity or daily life. Ankle supports, knee supports, and elbow supports, when used appropriately, stabilize the joints to a necessary extent, thus preserve and protect the joint from injuries and degenerations.
What types of exercises can we choose from?
Physiotherapy
As mentioned earlier, targeted physiotherapy can be extremely beneficial. If necessary, engaging in comprehensive physiotherapy can improve overall fitness, balance, and strengthen the stabilizing muscles of the spine, contributing to proper posture and proportional joint loading. Targeted stretching and strengthening exercises can strengthen the muscles around the loose joint while addressing any stiffness. By developing proper muscle control and increasing muscle flexibility, we can provide significant protection for our joints. It is essential to seek the assistance of a physical therapist who can determine after health assessment the specific exercises needed and assist in learning their correct execution.
Yoga
Yoga is an excellent choice if you don’t want to give up on sports and the joy of movement, even with loose joints. Various forms of yoga, such as Pilates and different types of spine exercises, help strengthen all muscle groups in our body. As a result, we not only benefit our joints, but we improve our posture and balance as well. A Polish study from 2011 demonstrated that over half of children with scoliosis suffer from joint laxity – we can collectively address these issues by strengthening the muscles along the spine.
Swimming
Swimming is one of the most joint-friendly sports. It is an excellent choice for those with joint laxity because the movements in the water don’t stress the joints while still strengthening the muscles. In addition to relieving joints and building muscle strength, swimming improves lung capacity and moreover has positive effects on cardiovascular function and overall metabolism.
Due to the joint-friendly nature of water, it may also be worth trying specific aqua gymnastics (aquafitness), similar to physiotherapy, under the guidance of a professional.