Introduction
Parents usually contact me because their children have backache, hip, knee, ankle or foot pain that often can’t be explained by an accident or sporting overuse. So, what is the problem? Before I answer, some of you might want to ask yourself these questions about your children:
Has your child ever complained of aching legs or joints?
- Has your child ever complained of aching legs or joints?
- Do they seem a little clumsy or uncoordinated compared to their peers?
- Do they sit in unusual positions—perhaps with their legs twisted or folded in ways that look uncomfortable?
- And can they perform “party tricks” with their fingers or arms that impress their friends?
If so, your child may be naturally hypermobile.
What Is Hypermobility?
Hypermobility refers to joints that move beyond the normal range expected for a given age and sex. This is due to increased laxity in ligaments and connective tissues. Some children have generalised hypermobility, while others may only have specific joints affected.
Why Can Hypermobility Be a Problem?
Although flexibility may appear advantageous, joints rely on a balance between mobility and stability. When joints are too mobile, stability is compromised, leading to pain, fatigue, poor coordination, and increased injury risk.
Common Issues in Children
- Joint pain (often mistaken for growing pains)
- Frequent sprains or strains
- Poor balance and coordination
- Fatigue with activity
- Postural issues such as locking knees, slouching or just laying strange positions, often when using a phone these days
Beighton Score (Simple Screening Tool)
The Beighton score is a commonly used method to assess generalised joint hypermobility. It is scored out of 9:
A child that scores over 6/9 is usually considered hypermobile, and for an adult it is 5/9.
Sport-Specific Considerations
Hypermobility can be advantageous in some sports but may also increase injury risk:
- Gymnastics & Dance: Flexibility is beneficial but increases risk of hip, knee, and lower back issues.
- Football (Soccer): Increased risk of ankle sprains, knee pain, and ligament injuries.
- Swimming: Often well tolerated but shoulder instability can develop and more common in boys is lumbar spine issues with butterfly stroke.
- Running Sports: May lead to overuse injuries such as shin, knee or hip pain due to poor control.
Children with hypermobility should focus on strength and control alongside sport participation and sometimes use protective supports such as ankle braces when playing sport.
What Can Help?
- Strength training (especially glutes and core)
- Movement control and balance exercises
- Avoiding end-range ‘hanging’ on joints
- Maintaining activity with appropriate load management
- Education for both child and parents
When to Seek Help
If your child is experiencing ongoing pain, repeated injuries, or avoiding activity due to discomfort, it is worth seeking a professional assessment. Early intervention can prevent small issues becoming long-term problems.
What if you are an adult with hypermobility?
Surprisingly many adults who come to see me have no idea they are hypermobile. It’s just normal for them to be able to bend and twist and sit in silly positions without thinking about what they are doing. However, because they have been doing these things since being a child, they often have very specific problems – usually linked to poor postural habits but sometimes to changes in joint shape and movement as a result of abnormal stresses on joints. The good news is that with education and simple training they can often be helped more easily than their stiffer counterparts.
My one rule to remember for hypermobile patients when talking about what they can do with their bodies is to say ‘just because you can; doesn’t mean you should!’
The worst type of exercise for hypermobile people involves fast, poorly controlled movements using weights.
What to do next?
If any of these signs sound familiar, either for your children or yourself don’t ignore them.
Early assessment and targeted guidance can make a significant difference—not just in reducing pain, but in improving confidence, movement, and long-term joint health.
We can assess and help you and your children manage hypermobility, providing clear advice, tailored exercise programmes, and practical strategies that fit around school, work sport and everyday life.
If you are unsure whether you or your child’s symptoms are normal or something more, book an assessment and get clarity early or just give me a call. I am happy to chat with you to see if I am the best person to see
