Ligaments connect bone to bone and therefore play an important role in joint stability. When ligaments are lax, there is less stability and the ligaments are
termed “loose.” When this affects more than one joint in the body it is termed
hypermobility and is often the cause of chronic pain. Causes are either genetic or as a result of an injury (torn ligament). Individuals with lax ligaments are more pre-disposed to injury and
resultant joint degeneration with increasing age.
Common symptoms include
- pain and stiffness in the joints and muscles
- clicking joints
- pre-disposition to
dislocation.
- fatigue (extreme tiredness)
- recurrent injuries – such as sprains
Exercise is a great way to help manage pain and create stability around
the joints. As a biokineticsist we can determine which joints are more hypermobile
than others and therefore can determine which muscles are compensating. It is important to have specific exercise prescribed so that strength
can develop and assist with stabilisation. It is also important to learn what normal range of motion is for each
joint, in order to avoid hyperextension.
It is important to concentrate on both
isometric and concentric strengthening exercises. In isometric exercise, the joint doesn't
actually move, but the muscles around it are contracting. This enables the
joint to remain stable whist gaining strength. With
concentric exercises, muscles shorten as they contract (i.e. when you lift a
weight in a bicep curl).
Emphasis
should focus on the most susceptible joints such as your shoulders, elbows,
knees and ankles. Core strengthening surrounding joints in your lower back,
pelvis and hips is also of vital importance. A strong core assists with overall
stability and therefore less chance of injury.
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