Why Do Hypermobile Patients Feel Stiff or Tight?
If you have hypermobility, you might have been told you’re “naturally flexible.” Yet, despite your increased range of motion, you may often feel stiff, tight, or even restricted in your movements. This paradox can be frustrating and confusing, but there are clear reasons why hypermobile individuals experience muscle tightness despite having flexible joints.
The Paradox of Hypermobility and Stiffness
Hypermobile joints lack the stability that most people naturally have, leading to a unique set of challenges. Here’s why hypermobile patients commonly feel tight or stiff:
1. Muscle Guarding and Overuse
Because hypermobile joints don’t have the same structural support, the muscles surrounding them must work overtime to compensate. This leads to chronic muscle activation, fatigue, and tightness, even though the joints themselves have an increased range of motion. Over time, this guarding mechanism can create discomfort and stiffness.
2. Proprioceptive Dysfunction
Proprioception is your body’s ability to sense joint position and movement. Many hypermobile individuals have impaired proprioception, meaning their body struggles to detect where the joints are in space. To create stability, the nervous system may increase muscle tension as a protective response, leading to a persistent feeling of tightness.
3. Fascial Tightness
Fascia is the connective tissue that surrounds muscles and joints. When muscles are constantly overworked to stabilise the body, the fascia can become tight and restrictive. This can create a sensation of stiffness, even in a person with highly flexible joints.
4. Nervous System Hyperreactivity
Some hypermobile individuals, particularly those with conditions like Ehlers-Danlos Syndrome (hEDS), experience heightened nervous system sensitivity. Their nervous system may overreact to movement or instability, leading to muscle tension and increased perception of stiffness.
5. Postural Instability and Fatigue
Since hypermobile individuals often struggle with maintaining stable posture, their muscles must work harder to support their body throughout the day. This can lead to imbalances, fatigue, and a constant sensation of tightness or discomfort.
What Helps Reduce Stiffness in Hypermobile Individuals?
Instead of focusing on stretching, which can sometimes make hypermobility symptoms worse, the key is to build strength, stability, and neuromuscular control. Here are some strategies that may help:
Strength Training: Controlled resistance training improves joint stability and reduces compensatory muscle tension.
Neuromuscular Re-education: Exercises that enhance proprioception can improve movement control and reduce unnecessary muscle guarding.
Massage & Myofascial Release: Helps relieve fascial restrictions and muscle tension without over-stretching the joints.
Chiropractic & Manual Therapy: Can assist in optimising alignment, reducing joint stress, and calming the nervous system.
Mind-Body Techniques: Breathing exercises, somatic work, and relaxation techniques can help regulate nervous system sensitivity and reduce chronic muscle tension.
Takeaway
If you’re hypermobile and feel tight all the time, you’re not alone. The stiffness you feel isn’t because your muscles are short—it’s because they’re working too hard to stabilise your joints. Instead of stretching excessively, focus on building strength, improving proprioception, and supporting your nervous system. With the right approach, you can improve your mobility while reducing discomfort and tightness in the long run.
At Epoch Health, our chiropractors take an evidence-based approach to help hypermobile individuals manage their symptoms through strength-based rehabilitation, hands-on care, and tailored treatment plans. If you’re struggling with muscle tightness and joint instability, book a consultation with us today!