Physio help please - hyper-mobility and injury recovery

Annetinkerbell

Hi,

I have recently found out I have hyper-mobility which means I need to strengthen up my joints to avoid further injury. One of my shoulders was partly dislocated doing pull-ups. My physiotherapist suggested I do some exercises focusing on the one shoulder before I can resume swimming. I also have a recurring knee problem from when I tore my ACL when I fell off rock climbing. I have been told in the past that my gluteal muscle atrophied and my quad muscle took over and was pulling my knee to the side. It's hurting now and when I do squats I can feel one side of my butt working harder.

I started the 30 day shred on Christmas Day and am managing to do the push-ups and squats. Will these exercises help my shoulder and knee pain or do I need to do individual exercises on these areas in addition to my workouts? I had 6 sessions with an NHS physiotherapist but these have now ended, hence why I am asking here.

Thanks to anyone that can help and takes the time to read this.

Le_Joy

I would check with your physiotherapist. I also have hypermobility and know there are many different forms and that very few people (including healthcare professionals) have much experience/education about some of the types. I know that everyone knows medical advice from strangers on a website isn't a good idea, but especially in this case I would be careful. Many things people suggest for me (yoga & aerobics instructors) don't work and/or can even cause more damage...

walkingforward

http://www.myfitnesspal.com/forums/show/958-fabnflexible-hypermobility-syndrome

A great group to contact others with these kinds of issues.

I always welcome new "bendy friends"

cafeaulait7

Hi,

I have recently found out I have hyper-mobility which means I need to strengthen up my joints to avoid further injury. One of my shoulders was partly dislocated doing pull-ups. My physiotherapist suggested I do some exercises focusing on the one shoulder before I can resume swimming. I also have a recurring knee problem from when I tore my ACL when I fell off rock climbing. I have been told in the past that my gluteal muscle atrophied and my quad muscle took over and was pulling my knee to the side. It's hurting now and when I do squats I can feel one side of my butt working harder.

I started the 30 day shred on Christmas Day and am managing to do the push-ups and squats. Will these exercises help my shoulder and knee pain or do I need to do individual exercises on these areas in addition to my workouts? I had 6 sessions with an NHS physiotherapist but these have now ended, hence why I am asking here.

Thanks to anyone that can help and takes the time to read this.

It's so different for everyone, but I'll tell you what I have to do in case that helps. I can't do very fast strength stuff, so any of those DVDs where you jump around with weights in hand are out. Jumping at odd angles is out itself, AAMOF. I do slow, heavy strength work (but heavy depends on your actual limitations!).

My tendons get so much tendonitis (or cause bursitis) that I also stick with mainly isolation strength work in my wonky joints. I have some compound moves that are OK, but the thing about the isolation work is that I can lay off a set of tendons for a week while still working what I can. If I relied on compound moves, I'd have to take off too much while resting one tendon or another

That's just me, though. You might be able to do much more without problems Or less! It's too hard to say.