Key Takeaways
- Hypermobility means joints move beyond the normal range, often due to ligament laxity or connective tissue differences.
- Common signs include joint pain, instability, recurrent injuries, balance problems, TMJ or pelvic symptoms and postural fatigue.
- The Beighton score is a useful tool, but functional testing is crucial for adults.
- In Australia, physiotherapists can be your first point of contact for movement-related symptoms.
- Physiotherapy focuses on motor control, strengthening, proprioception and lifestyle strategies to protect joints.
- Graded loading and a staged approach can help you return safely to activity or sport.
For some adults, being able to bend further than most people might seem like a harmless party trick or even a useful advantage in sport, dance, or yoga. However, if that extra flexibility comes with joint pain, instability, fatigue or recurring injuries, it may indicate joint hypermobility. This condition can affect comfort, performance, and long-term joint health.
In this guide, we explore how to recognise the signs of adult hypermobility, when it becomes a clinical concern, and how physiotherapy can help you manage it effectively. You will also find practical tools, such as self-assessments and advice on related programs, including ONERO™ osteoporosis classes, which emphasise structured, supervised strengthening strategies.
What Is Hypermobility?
Hypermobility occurs when joints move beyond the normal range of motion, often due to ligament laxity or changes in connective tissue. While some people remain symptom-free, others experience Joint Hypermobility Syndrome (JHS), where flexibility is paired with pain, instability or functional limitations.
In adults, hypermobility can be generalised, affecting multiple joints across the body, or localised to specific areas like the shoulders, knees or jaw. It may also be part of a connective tissue disorder such as Ehlers-Danlos Syndrome, which requires medical investigation and a multidisciplinary care approach.
For some patients, jaw-related symptoms may be an early clue, and specialised TMJ physiotherapy can support both assessment and treatment.
Recognising the Signs of Hypermobility in Adults
Not all flexible joints are problematic. The concern is when flexibility is paired with symptoms that interfere with daily life. Adults with symptomatic hypermobility often report joint pain or stiffness after activity or at rest, recurrent sprains or strains, and a sensation of joints giving way during movement.
Frequent dislocations or partial dislocations, early onset muscle fatigue, difficulty with prolonged standing or sitting, and poor balance or coordination are also common. In some cases, jaw clicking, locking or discomfort may occur, and women may notice pelvic floor symptoms, particularly after childbirth.
Causes and Risk Factors
Joint hypermobility can develop from a combination of genetic, structural and lifestyle factors. Genetics play a significant role, with inherited differences in collagen or other connective tissue proteins increasing flexibility.
Age also influences joint mobility, with children and young adults more likely to be hypermobile, although symptoms can persist into later life. Women tend to be more affected than men, possibly due to hormonal influences. Activity history is another consideration.
People who have trained in sports or disciplines requiring extreme range of motion, such as gymnastics or dance, may retain that flexibility into adulthood. Finally, in some cases, hypermobility is associated with connective tissue disorders like Ehlers-Danlos or Marfan syndrome, where other systemic features are present.
Self-Check: The Beighton Score
The Beighton score is a common screening tool for hypermobility, scoring up to 9 points across tests for the elbows, knees, fingers, thumbs and forward bend flexibility. In adults, a score of 5 or more suggests hypermobility, but it is not definitive.
Limitations include the fact that age, previous injuries or joint stiffness can lower your score even if you have hypermobility symptoms.
Adult Functional Screening (Beyond Beighton)
Many adults with symptoms will not score highly on the Beighton test, which is why physiotherapists use functional screens to detect instability. You can try these at home:
- Knee stance check: Do your knees lock back when you stand still?
- Balance test: Can you stand on one leg for 30 to 45 seconds without wobbling?
- Posture endurance: How long before your neck or back tires at the desk?
- Reach-and-carry: Does your shoulder feel unstable when lifting or carrying?
If these everyday movements feel unstable or fatiguing, it is worth booking a physiotherapy assessment.
When to See a Physiotherapist vs a GP? (Australian Care Pathway)
In Australia, you can go directly to a physiotherapist without a GP referral, which is ideal for addressing movement-related symptoms. Physiotherapists are skilled in identifying patterns of instability, assessing muscle control and developing targeted programs to support and protect hypermobile joints. They are often the first step in managing pain, improving function and reducing the risk of injury.
However, there are times when seeing a GP or specialist is important. If hypermobility is accompanied by frequent dislocations, unusually stretchy or fragile skin, significant dizziness, fainting, heart-related symptoms or a strong family history of connective tissue disorders, a medical review can help rule out or manage broader health concerns.
How Physiotherapy Can Help?
Physiotherapy for hypermobility aims to restore stability, build strength and improve control so that movement is both safe and efficient. At Active Physiotherapy Newtown & Darlinghurst, treatment begins with a detailed movement assessment to identify which joints and muscles need targeted support.
Motor control training teaches the body to maintain neutral, mid-range positions during daily activities, while progressive strengthening improves the capacity of muscles to protect joints under load. Balance and proprioception work help reduce the risk of giving way episodes, and ergonomic advice ensures your work and home setups minimise strain.
Our team may also incorporate options like exercise therapy and real-time movement feedback when needed.
Building Joint Resilience and Dispelling Myths
With the right approach, hypermobile joints can adapt and regain stability, making it possible to return to sport, exercise and an active lifestyle. A staged progression works best, beginning with motor control in neutral, low-load positions, then building strength in closed-chain exercises for the hips, knees and shoulders.
Once a strong foundation is in place, balance and proprioception challenges can be added before introducing graded impact activities such as light hops or controlled landings. This careful sequencing reduces injury risk and ensures your body is prepared for more demanding movements.
It is also important to address common myths. Many people believe that impact should be avoided entirely, but when introduced gradually, it can actually strengthen joints and tissues. Another misconception is that stretching will help. In reality, most hypermobile adults need stability and strength training more than extra flexibility.
Living Well with Hypermobility
Hypermobility can be managed successfully with the right balance of strength, movement awareness and lifestyle adjustments. Daily habits such as maintaining mid-range joint positions, breaking up long periods of sitting or standing and keeping muscles strong play a key role in preventing symptoms from escalating.
Learning to recognise early signs of fatigue or instability allows you to modify activities before pain worsens. Over time, these strategies can help you stay active, protect your joints and maintain independence.
If you’re looking for a structured way to stay active, group exercise classes supervised by a physiotherapist may also be a safe, effective option.
Ready to Begin Your Hypermobility Care Plan?
While hypermobility cannot be cured, it can be managed effectively. Many adults experience significant improvements in comfort, confidence and performance with targeted physiotherapy and consistent self-care. The sooner you address symptoms, the easier it is to build resilience and enjoy an active, pain-free lifestyle.
Managing hypermobility is about more than reducing pain. It is about building strength, improving stability and restoring confidence in your movement. Whether you are aiming to prevent injuries, return to sport or simply feel more in control of your body, our team will guide you every step of the way.
Learn more about ONERO™ Classes & book your assessment today!