NCTV Episode 106

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

  • What is hypermobility
  • Who gets it and why
  • How to protect your joints
  • What you can do to stay injury free
  • Elastigirl

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 106 which is all about hypermobility aka double jointedness as some refer to it as.

So if you can bend your thumb to touch your wrist, do the splits without breaking a sweat, or get mistaken for Elastigirl, then this one’s for you!

But, as fun as being super bendy might sound, it does come with some challenges. So, we’ll cover what hypermobility really is, how you can protect your joints, and what you can do to stay strong and injury-free!

Firstly, to define Hypermobility, it basically means your joints can move beyond the typical range of motion due to a weakness in collagen and as a result, the ligaments.

While this flexibility can be impressive, it can also lead to issues like joint pain, instability, and even frequent injuries. A few facts about it – it’s more common in women than men and more in children than adults although it does usually get better as you get older, plus it’s often hereditary – so if your mum can also bend like a pretzel, you can probably thank her for those bendy joints!

A few other tell-tale signs that you might have hypermobility are if you have stretchy skin, get a lot of pain and stiffness in your muscles & joints, suffer from regular sprains and strains, if you dislocate your joints regularly and have poor balance or coordination to name but a few things. However, equally you may not get any symptoms at all.

So, how do you protect yourself when your joints are hypermobile? Well, stability is the key. Strengthening the muscles around your joints acts like extra security to keep everything in place.

Here are a few more tips to help protect Yourself:

  1. So number one, with the strength Training, the aim should be to focus on exercises that build strength in your core, hips, and shoulders. Think squats, lunges, and planks.
  2. Secondly, proprioception exercises:These help you to know where your body is, in space, which is super important for preventing injuries. Balance exercises, like standing on one leg or using a wobble board, are great for this.
  3. And thirdly, Low-Impact Activities:for example, swimming and cycling which are brilliant ways to stay active without putting too much stress on your joints.

And remember, slow and steady wins the race! Avoid sudden, jerky movements that could overextend your joints. Most people won’t be auditioning for Cirque du Soleil – so be sure to keep it controlled!

When it comes to preventing injury, posture is another key focus. Aim to keep your body aligned whether you’re sitting, standing, or lifting that heavy Amazon delivery box. Also, listen to your body. If something doesn’t feel right, don’t push it. Pain is your body’s way of telling you to stop what you’re doing.

On to exercises now and here are a few that can help strengthen your joints and keep you moving pain-free:

  1. Firstly, Glute Bridgesstrengthen your hips and lower back which are key areas for stability.
  2. Secondly, Clamshells:and these are great for stabilizing the hips, which in turn helps with knee and ankle alignment.
  3. And thirdly Wall Angelswhich are fantastic for improving posture and shoulder stability.

And don’t forget to stretch – but gently! As you’re already flexible the focus should be on maintaining that flexibility without overstretching. Typically, holding stretches for around 15-20 seconds is advisable, but avoid pushing them to the point of discomfort.

In terms of treatment options. If you’re dealing with hypermobility, I’m obviously biased but osteopathy is of course one of the things people find to be helpful. Through gentle hands-on techniques, we can help improve joint stability, reduce pain, and enhance your body’s natural healing abilities. As well as that, your personalized plan might include specific exercises, lifestyle advice, and ergonomic tips to keep you moving comfortably every day.

The likes of physiotherapy, acupuncture and hydrotherapy may be something you wish to consider too and for your feet and arches, podiatry is the way forward.

As for exercise classes, Pilates, yoga and tai chi are great. It’s all about empowering you to take control of your health!

And don’t forget the power of self-care! Regular massage, warm baths, and even mindfulness can help reduce tension in your muscles and joints. Plus, staying hydrated and eating a balanced diet can also support joint health.

So there you have it – hypermobility doesn’t have to hold you back. With the right strategies, you can stay strong, flexible, and injury-free.

And that’s it for this week’s bitesize bit to help your health flourish, I’ll see you again next time, bye bye.