Why Am I Double Jointed Understanding Joint Hypermobility

You can bend your thumbs back to touch your forearms, twist your limbs into positions most people find impossible, or have been called \"double jointed\" since childhood. While it may seem like a quirky party trick, this ability is actually due to joint hypermobility—a condition more complex than casual labels suggest. Far from having extra joints, individuals with this trait possess unusually flexible connective tissues, particularly ligaments and tendons, which allow for greater-than-normal range of motion in one or more joints.

Joint hypermobility affects up to 20% of the population, with higher prevalence in children, women, and certain ethnic groups. For some, it's a harmless flexibility quirk; for others, it’s part of a broader health concern. Understanding the science behind hypermobility, its implications, and how to manage it is essential for maintaining long-term joint health and overall well-being.

What Does “Double Jointed” Actually Mean?

The term \"double jointed\" is a misnomer. No one has extra joints. Instead, the phrase refers to people whose joints move beyond the typical range seen in most individuals. This increased mobility stems from differences in collagen—the primary protein in connective tissues like ligaments and tendons. In hypermobile individuals, collagen is more elastic, allowing joints to stretch further without immediate resistance.

Hypermobility can be localized (affecting only a few joints) or generalized (involving multiple joints throughout the body). It’s often identified using the Beighton Score, a clinical assessment that tests flexibility in five specific movements:

• Can you place your palms flat on the floor without bending your knees?
• Can you bend your elbows or knees backward more than 10 degrees?
• Can you bend your thumbs to touch your forearms?
• Can you spread your fingers unusually wide?
• Have you ever been able to perform splits without training?

A score of 5 or more out of 9 typically indicates generalized joint hypermobility. However, a high score alone doesn’t mean there’s an underlying disorder—it simply identifies increased flexibility.

Tip: If you’re frequently injured or experience joint pain despite being flexible, don’t dismiss it as normal. Seek evaluation from a physical therapist or rheumatologist.

The Spectrum of Hypermobility: From Advantage to Disorder

Not all hypermobility is problematic. Dancers, gymnasts, musicians, and yogis often benefit from enhanced flexibility, giving them a physical edge. But when joint laxity leads to symptoms like chronic pain, dislocations, or fatigue, it may signal a connective tissue disorder.

The most common conditions linked to symptomatic hypermobility include:

• Benign Joint Hypermobility Syndrome (BJHS): A diagnosis given when hypermobility causes pain but no identifiable genetic disorder.
• Hypermobile Ehlers-Danlos Syndrome (hEDS): A hereditary condition involving widespread joint instability, soft tissue fragility, and systemic symptoms such as gastrointestinal issues or autonomic dysfunction.
• Marfan Syndrome: A genetic disorder affecting connective tissue, often involving tall stature, long limbs, and cardiovascular complications.

“Hypermobility isn't just about flexibility—it’s about stability. When ligaments are too loose, muscles must compensate, leading to strain and fatigue over time.” — Dr. Lena Torres, Rheumatologist and Connective Tissue Specialist

Recognizing Symptoms Beyond Flexibility

Many people live years without realizing their hypermobility is connected to recurring issues. Common signs that go beyond mere flexibility include:

• Recurrent sprains or joint subluxations (partial dislocations)
• Chronic joint or muscle pain, especially after activity
• Fatigue that worsens with prolonged standing or walking
• Clicking, popping, or instability in joints during movement
• Soft tissue injuries like tendonitis or bursitis
• Poor proprioception (awareness of joint position), increasing fall risk

In more systemic forms like hEDS, additional symptoms may appear, such as easy bruising, digestive problems, dizziness, or skin that stretches easily. These clues suggest the issue extends beyond musculoskeletal flexibility and involves broader connective tissue involvement.

Real-Life Example: Maya’s Journey to Diagnosis

Maya, a 28-year-old graphic designer, had always been praised for her flexibility. She could effortlessly do the splits and often entertained friends by bending her fingers backward. But in her mid-twenties, she began experiencing persistent knee pain, frequent ankle rolls, and unexplained fatigue. Doctors initially dismissed her concerns, attributing them to poor posture or stress.

After a shoulder dislocation during yoga, she sought a second opinion. A rheumatologist administered the Beighton test, reviewed her medical history, and diagnosed her with hypermobile Ehlers-Danlos Syndrome. With proper guidance, Maya began a targeted strength program, learned joint protection techniques, and started managing her symptoms proactively. Her story highlights the importance of looking beyond surface-level flexibility to assess functional impact.

Managing Hypermobility: A Proactive Approach

While hypermobility itself can’t be “cured,” its effects can be significantly reduced through intelligent management. The key lies in building muscular support around loose joints to improve stability and prevent injury.

Step-by-Step Guide to Building Joint Stability

1. Consult a Specialist: See a physiotherapist experienced in hypermobility or connective tissue disorders for a personalized assessment.
2. Start Low-Impact Strengthening: Focus on controlled exercises targeting core, hips, shoulders, and ankles—such as Pilates, resistance bands, or bodyweight routines.
3. Avoid Overstretching: Skip deep stretching or advanced yoga poses that push joints beyond safe limits.
4. Improve Proprioception: Practice balance exercises like single-leg stands or use a wobble board to enhance joint awareness.
5. Monitor Activity Levels: Pace yourself throughout the day. Fatigue is a warning sign—don’t push through pain.
6. Use Supportive Gear if Needed: Braces, kinesiology tape, or orthotics can provide external stability during high-demand activities.

Tip: Quality matters more than quantity in exercise. Perform fewer repetitions with perfect form to avoid joint strain.

Do’s and Don’ts of Daily Living with Hypermobility

Do	Don’t
Engage in regular, moderate strength training	Perform high-impact sports like basketball or parkour without conditioning
Use ergonomic tools to reduce hand strain	Hold heavy bags on one shoulder or overextend wrists while typing
Sit with back support and feet flat on the floor	“Wiggle” joints for relief—it increases laxity over time
Wear supportive footwear with good arch support	Go barefoot on hard surfaces for extended periods
Take breaks during prolonged standing or sitting	Ignore swelling or recurring joint pain

Frequently Asked Questions

Can joint hypermobility get worse over time?

Yes, without proper management, repeated joint stress can lead to early wear-and-tear, increasing the risk of osteoarthritis. Poor muscle support and repeated micro-injuries contribute to worsening symptoms. However, consistent strength training and joint protection can slow or prevent deterioration.

Is hypermobility inherited?

Frequently, yes. Most cases of generalized hypermobility run in families, especially those linked to hEDS or Marfan syndrome. These are autosomal dominant conditions, meaning a child has a 50% chance of inheriting the gene variant if one parent is affected.

Should I stop exercising if I’m hypermobile?

No—exercise is essential, but the type matters. Avoid high-impact, contact, or extreme flexibility-based activities. Instead, focus on low-impact strength training, swimming, cycling, and neuromuscular control exercises that build stability without overstressing joints.

Conclusion: Embrace Awareness, Not Limitation

Being “double jointed” is more than a curiosity—it’s a physiological reality with real implications. Whether your flexibility is a silent asset or a source of discomfort, understanding your body’s mechanics empowers better choices. By shifting focus from flexibility to stability, you can protect your joints, reduce pain, and maintain an active, fulfilling life.

Knowledge is the first step toward control. If you’ve spent years wondering why your joints behave differently, take action today: assess your symptoms, consult a specialist, and begin building strength where it matters most.

💬 Have experiences with joint hypermobility or tips that helped you manage it? Share your story in the comments—your insight could help someone finally make sense of their own journey.