Discover how to reduce sport-related pain in cases of joint hypermobility through a holistic approach and improved body awareness.
Welcome to this article dedicated to answering a common question among athletes: how to reduce sport-related pain in cases of joint hypermobility, especially during activities such as jumping, skipping rope, or CrossFit? We will explore the nature of pain and hypermobility to better understand this issue.
Too often, hypermobility is perceived as the primary cause of pain. However, it's essential to demystify this correlation. Pain is primarily information; it’s the brain’s interpretation of a signal, not an inevitable consequence of hypermobility. Therefore, it’s important not to systematically link hypermobility to pain, as this could discourage athletic participation.
Joint hypermobility is characterized by joints that can move beyond their normal range of motion. A common example is the elbow bending in "recurvatum," meaning it extends opposite to its usual straight position. This phenomenon can also occur in the knees or other joints. Women are often more predisposed to hypermobility.
What we frequently observe in hypermobile individuals is a significant lack of muscle tone. Muscle tone is one of the essential factors for stabilizing joints and ensuring proper motor control. Low muscle tone can lead to a lack of control over joint range, allowing the joints to move without true mastery.
It is possible to retrain this muscle tone, particularly by relying on primitive reflexes such as the Moro reflex. The goal is to recreate sufficient muscle and postural tone to ensure optimal motor control.
While pain is not directly correlated to hypermobility, it is relevant to consider muscle tone, which is partly managed by the brainstem. This area of the brain plays a role in regulating muscle tone (between flexors and extensors) as well as in pain reduction. Thus, neurological issues at the level of the brainstem may influence both tone and pain perception.
Hypermobility individuals may also exhibit proprioceptive disorders. Proprioception is the body’s ability to know where its various parts are in space without the need to look at them. A proprioceptive deficit can prevent a person from knowing where to stop in a movement, potentially increasing the risk of repeated sprains and, consequently, pain.
Therefore, it is essential to work on postural reprogramming and the development of the sensory system to improve body awareness and motor control. The body must be capable of maximizing what is available, rather than limiting itself due to a belief that hypermobility prevents any activity.
To reduce sport-related pain in cases of hypermobility, the approach should not focus solely on joint range but rather on a holistic improvement: strengthening muscle tone, correcting proprioceptive disorders, and working on the central nervous system, particularly the brainstem. By restoring better motor control and body awareness, it is possible to engage in sports activities with less pain and greater safety.
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