From the Guidelines
Being double-jointed refers to having unusually flexible joints that can move beyond the normal range of motion, which is more accurately called joint hypermobility or hypermobility syndrome. This condition is characterized by joints that can bend in ways that most people cannot, due to more elastic ligaments and tendons. According to the 2018 EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis 1, flexibility exercises can improve joint range of motion, with the greatest gains occurring with daily exercise. Some key points about flexibility exercises include:
- Frequency: ≥2–3 days/week is effective in improving joint range of motion, with the greatest gains occurring with daily exercise
- Intensity: Stretch to the point of feeling tightness or slight discomfort
- Time: Holding a static stretch for 10–30 s is recommended for most adults
- Type: A series of flexibility exercises for each of the major muscle–tendon units is recommended, including static flexibility, dynamic flexibility, ballistic flexibility, and PNF
- Volume: A reasonable target is to perform 60 s of total stretching time for each flexibility exercise
- Pattern: Repetition of each flexibility exercise two to four times is recommended While hypermobility itself isn't necessarily a medical problem, some people with extreme hypermobility may experience joint pain, dislocations, or develop conditions like Ehlers-Danlos syndrome. For most people, being double-jointed is simply a benign trait that allows for greater flexibility in certain movements. No specific treatment is needed unless it causes pain or instability, in which case physical therapy to strengthen the muscles around the joints may be recommended.
From the Research
Definition of Double Jointed
- Double jointed, also known as hypermobility, refers to a condition where a person's joints have an excessive range of motion, often accompanied by pain and other symptoms 2, 3, 4, 5, 6.
- This condition can be characterized by joint instability, chronic pain, and fatigue, which can affect daily functioning 3, 5, 6.
Types of Hypermobility Disorders
- There are several types of hypermobility disorders, including hypermobile Ehlers-Danlos syndrome (hEDS) and hypermobility spectrum disorders (HSD) 4, 5, 6.
- These conditions can affect multiple body systems, not just joints, and require a holistic approach to management 5.
Symptoms and Diagnosis
- Symptoms of hypermobility disorders can include widespread or chronic pain, fatigue, and proprioceptive and coordination deficits 5.
- Diagnosis is often challenging due to the wide heterogeneity of clinical presentation, but can be guided by measures of joint hypermobility, skin and other connective tissue findings, and lack of evidence of a different type of Ehlers-Danlos syndrome 6.