Hypermobility in Adults: Why Your Joints Feel Unstable — and How Physical Therapy Helps

Many adults go their entire lives wondering why their joints “crack,” “shift,” or feel unstable during everyday movements. You may notice recurring sprains, difficulty building strength, or persistent fatigue — and at some point, you’ve probably been told you’re “just flexible” or “double-jointed.”

But hypermobility is more than flexibility. It affects stability, proprioception, and how your muscles and nervous system support your joints. And without the right approach, it can lead to a frustrating cycle of pain, tension, and injuries.

This guide explains what hypermobility really is, why it’s often missed, and how a hypermobility-informed physical therapist can help you feel stronger, more supported, and more confident in your body.

What Is Hypermobility?

Hypermobility refers to joints that move beyond the normal range of motion. This extra motion is typically caused by:

• Lax ligaments

• Collagen differences

• Joint capsule instability

• Poor neuromuscular control

• Compensation patterns throughout the body

Some people are hypermobile from birth; others develop instability through repetitive stress, pregnancy, trauma, or deconditioning.

Hypermobility exists on a spectrum. Some individuals have mild flexibility with occasional aches, while others experience widespread joint instability and chronic symptoms.

Common Signs of Hypermobility in Adults

Many adults don’t realize their symptoms are connected. You may have hypermobility if you notice:

🌀 Joint symptoms

• Frequent sprains or rolling ankles

• “Clunking,” shifting, or popping joints

• Feeling unstable during workouts

• Needing to “crack” your joints often

• Recurrent dislocations or subluxations

🧠 Nervous system symptoms

• Brain fog

• Fatigue

• Sensory sensitivity

💪 Musculoskeletal symptoms

• Muscle tension (tight muscles trying to stabilize loose joints)

• Difficulty building strength

• Pain with prolonged sitting or standing

• Early joint fatigue during basic tasks

🌡️ Other contributing factors

• Anxiety or sensitivity to stress

• GI disturbances

• Dizziness or lightheadedness

These symptoms can appear together, or you might experience only a few. Many of my patients describe the same feeling:

“I’m flexible but not strong. My body doesn’t feel secure.”

Hypermobility-informed care acknowledges the whole system — not just isolated joints.

Why So Many Hypermobile Adults Are Misdiagnosed

Hypermobility is often overlooked because:

• You may “look fine” on imaging

• Symptoms appear unrelated

• Many providers aren’t trained in hypermobility disorders

• Strength training programs aren’t adapted for joint instability

• Pain can be intermittent or inconsistent

Many individuals are told their pain is due to stress, posture, or “weakness,” but nothing changes because the root cause — instability — hasn’t been identified.

A hypermobility-specialist PT evaluates how your joints control motion, not just how far they move.

How Physical Therapy Treats Hypermobility

The goal isn’t to make you less flexible — it’s to help your joints feel stable and supported within your natural mobility.

1. Neuromuscular Training (“Teaching Your Joints Where They Are”)

Hypermobility disrupts proprioception — your ability to sense joint position.PT restores this through:

• Closed-chain stability drills

• Eye–head–body coordination work

• Balance & reactive stability

• Controlled end-range loading

2. Strength Training You Can Actually Tolerate

Hypermobile bodies often struggle with traditional strength programs.We focus on:

• Slow, controlled loading

• High-repetition joint stabilization

• Progressive strengthening without flare-ups

• Building deep stabilizer muscles first

3. Manual Therapy When Needed — Not Overused

Hands-on work can help calm muscle guarding, but excessive stretching or manipulation can worsen instability.We use manual therapy thoughtfully and strategically.

4. Pain Science & Nervous System Support

Because hypermobility affects autonomic regulation, treatment often includes:

• Breathing retraining

• Graded exposure to movement

• Stress-modulation strategies

5. Lifestyle Coaching

We also address:

• Sleep positioning

• Desk setup

• Safe exercise modifications

• Pacing strategies without losing fitness

When Hypermobile Adults Should See a Specialist

You may benefit from hypermobility-informed physical therapy if you notice:

• Persistent pain despite stretching or massage

• A sense of “giving way” or instability

• Daily fatigue from stabilizing your body

• Trouble gaining strength

• Recurring injuries without a clear cause

• A history of dance, gymnastics, or high flexibility sports

• Symptoms that feel “too random” to explain

A specialist can connect the dots, guide you through safe strength progression, and teach you how to move with confidence again.

You’re Not “Too Flexible.” You Just Need the Right Kind of Strength.

Hypermobility is not a flaw — it’s a movement profile.

With the right tools, your joints can become:

• Strong

• Supported

• Coordinated

• Resilient

Working with a specialist ensures your training and lifestyle choices support your body rather than overwhelm it.

If you suspect hypermobility, a comprehensive physical therapy evaluation can help you understand your symptoms and start building stability from the inside out.