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Hypermobility syndrome, also known as double-jointedness, is characterized by joints that move beyond their normal range. This can lead to joint pain and an increased risk of dislocations. While this condition cannot be cured, individuals affected by it can still maintain a normal lifestyle.
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Preventing Joint Discomfort
Avoid overextending your joints. When you have hypermobility syndrome, it means your joints can move beyond their usual range. Refrain from deliberately doing so to impress others or as a party trick.
- Regularly overextending your joints may lead to arthritis over time. Arthritis is a joint disorder causing severe inflammation and pain. To prevent this, avoid frequently pushing your joints beyond their normal range or doing so intentionally.
- Overextending your joints could result in dislocations. Joint dislocations are painful and can harm the cartilage between your joints. People with hypermobility are prone to joint dislocations or subluxations, often due to minor trauma or, less commonly, self-manipulation. Seek medical assistance to reset a dislocated joint.
Consider using braces or orthotics during exercise. These measures can help protect your joints during physical activity. If you have a particularly unstable joint, taping or wrapping it may provide additional stability.
- Many stores offer braces designed for specific body parts. Consult your doctor for recommendations on the most suitable brace or wrap. Ensure proper usage to prevent injuries.
- Even with braces or orthotics, pay attention to your body. If you experience joint pain while exercising, take a break to allow your joints to recover before resuming.
- Despite using braces, strengthening exercises remain essential for joint stability.
Be mindful of your posture. Avoid positions that strain your joints, such as sitting with crossed legs. Maintain a 90-degree angle at your hips and knees while seated.
- When walking, keep your shoulders back and your head up to align your spine and reduce stress on your hips and shoulders. Poor posture can stress spinal nerves and put pressure on discs and muscles.
- Promote good posture by retracting your shoulders and pulling your elbows toward your back. This action aligns your scapula with your ribs and straightens your spine.
- Ensure your workstation is ergonomically designed to minimize bodily stress.
Choose supportive footwear. Many individuals with joint hypermobility experience flat feet, which can affect joint pressure and posture negatively. Opt for shoes with adequate arch support to address this issue.
- Select shoes with firm arch support. Press down on the arch support; if it collapses, it won't offer sufficient support. Choose a shoe with a supportive arch that firmly pushes against your foot's arch.
- You can also buy inserts for your existing shoes. Ensure the orthotic insert supports your arch and maintains proper foot alignment.
Managing Symptoms
Use anti-inflammatory medication. Various over-the-counter options are available at pharmacies. If you experience joint pain due to hypermobility, taking the recommended dose of these medications can alleviate discomfort. However, individuals with hypermobility may have reduced responsiveness to pain medication and anesthesia, resulting in minimal relief.
- Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are effective for joint pain relief by reducing inflammation. If OTC doses are ineffective, consult a doctor for a prescription-strength dosage.
- Acetaminophen is another pain relief option. Limit daily intake to 3 grams to avoid liver damage.
Raise an injured or sore joint. Treat these injuries similarly to sprains. Support the affected joint with pillows to reduce swelling by allowing fluid to drain away.
- Rest the joint in addition to elevating it. Avoid putting weight on it for 24 – 48 hours.
- If the pain persists beyond 48 hours, consult a doctor.
Apply heat and cold to the affected joint. Use a hot water bottle or heating pad on a low or medium setting to alleviate joint pain. Apply for 15 – 20 minutes as needed. Alternatively, apply cold therapy with a cold compress or ice pack for 10-minute intervals to reduce swelling and pain. Wrap the heat or cold source in a cloth to protect your skin.
- Alternating heat and cold enhances blood flow, reducing swelling.
Consult a healthcare professional. If home remedies fail to relieve severe joint pain, seek medical attention. A doctor can offer further treatment and diagnose any underlying conditions.
- Describe your pain to the doctor, including its onset, duration, severity, location, aggravating factors, and accompanying symptoms such as swelling or redness.
- Maintain a symptom journal to track responses to different treatments for optimal management.
Preserving Joint Health
Prioritize quality sleep. Sleep aids in joint healing and restoration. Establish a consistent sleep schedule to promote better sleep quality and facilitate healing.
- Set a regular bedtime and waking time to regulate your sleep cycle naturally.
- Avoid sleeping positions that strain your joints. Support your neck and hips with pillows, and avoid putting excessive weight on one arm. Stretch your muscles upon waking to relieve stiffness.
Maintain a nutritious diet. To manage weight and reduce joint stress, prioritize a balanced diet rich in fruits, vegetables, healthy fats, and whole grains. Plan meals ahead to avoid overeating and minimize reliance on fast food.
Adopt a suitable exercise regimen. Opt for low-impact exercises to strengthen muscles and alleviate joint pressure. Swimming and biking are excellent options. Adjust your workout routine to avoid aggravating joints.
Stay properly hydrated. Hydration is crucial for overall health and joint function. Ensure adequate water intake, especially if taking joint supplements like glucosamine and chondroitin sulfate.
Explore occupational or physiotherapy. These therapies can assist in optimizing daily activities to minimize joint stress and manage symptoms effectively. Seek referrals from your doctor and ensure personalized, one-on-one therapy sessions.
Useful Insights
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If your symptoms worsen, consult a healthcare professional.
