Why Stretching Might Be Making You Feel Worse – Understanding Hypermobility

Written by Osteopath Felix Adamson-Walter

“I’m always tight or in pain no matter how much stretching I do?”

This is a common frustrations I hear in clinic. Patients tell me they stretch every day, foam roll religiously, and still feel stiff, sore, or “locked up.” But here’s the twist: sometimes that tightness is your body trying to protect you, and the real issue is the opposite of what you'd expect.

What is Hypermobility?

Hypermobility means that a joint moves beyond what is considered a ‘normal’ range. It’s often genetic and can occur in just one or two joints (local hypermobility) or throughout the whole body (generalised hypermobility). 

Some people are naturally more mobile, especially those who have done a lot of dance, gymnastics, and yoga. However, excessive mobility without control can lead to problems. For some, hypermobility is part of a connective tissue disorder like Ehlers-Danlos Syndrome (hEDS), but many people without a formal diagnosis still experience related symptoms.

Common Signs and Symptoms of Hypermobility:

• Joints that move too easily or dislocate/subluxate

• Feeling clumsy, unstable or “floppy” during exercise

• Regular muscle tightness or aching

• Fatigue (especially after standing or sitting for long periods)

• Clicking or popping joints

• Chronic pain, especially in the back, neck, shoulders or hips

• Digestive issues or brain fog (in more systemic presentations)

It’s important to note that tight muscles are often a symptom, not the root problem. When a joint is unstable, the body’s natural defence is to tighten up surrounding muscles to create some much-needed stability.

Stretching Might Be Feeding the Problem

If you’re hypermobile, constantly stretching these tight areas might feel good short-term, but it can actually make things worse over time. Why? Because your body is relying on that tightness for support. By stretching it away, you're removing one of your body's last defences against instability.

For example:

• Loose and unstable hips can lead to an overworked, stiff lower back.

• Unstable shoulders can result in persistent neck and upper trap tightness.

This is why so many hypermobile people feel locked up in one area,  even when they seem "too flexible" everywhere else.

The Real Fix: Strength and Control, Not More Range

The goal shouldn’t be to get more flexible, it should be to get more stable. That means learning how to control the range of motion you already have. This can include:

• Building strength in muscles that stabilise joints

• Identify areas that require more strength and stability

• Avoiding overstretching, especially passive long-hold stretches

Strength training can be a game changer. It’s not about lifting heavy right away; it’s about helping your body feel safe and supported.

Final Thought

If you’ve been stretching for years and still feel tight, sore, or unbalanced, hypermobility might be part of the picture. You’re not broken and you’re definitely not alone, but you may need a different strategy.

If this sounds like your experience, you can book an appointment with Felix below to check in. Alternatively, give us a call on 0425 876 929 to discuss your needs.

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References

1. Castori, M., Tinkle, B., Levy, H., Grahame, R., Malfait, F., & Hakim, A. (2017). A framework for the classification of joint hypermobility and related conditions. American Journal of Medical Genetics Part C: Seminars in Medical Genetics, 175(1), 148–157. https://doi.org/10.1002/ajmg.c.31539

   
   

2. Celletti, C., Camerota, F., & Castori, M. (2020). Chronic pain in joint hypermobility syndrome and Ehlers-Danlos syndrome (hypermobility type): A multifaceted and complex clinical issue. American Journal of Medical Genetics Part C: Seminars in Medical Genetics, 184(3), 569–576. https://doi.org/10.1002/ajmg.c.31813

   
   

3. Engelbert, R. H. H., Juul-Kristensen, B., Pacey, V., Michels, R. P. J., & Scheper, M. C. (2017). The evidence-based rationale for physical therapy treatment of children, adolescents, and adults diagnosed with joint hypermobility syndrome/hypermobile Ehlers Danlos syndrome. American Journal of Medical Genetics Part C: Seminars in Medical Genetics, 175(1), 158–167. https://doi.org/10.1002/ajmg.c.31542

4. Chopra, P., Tinkle, B., Hamonet, C., Brock, I., Gompel, A., Bulbena, A., & Francomano, C. (2017). Pain management in the Ehlers–Danlos syndromes. American Journal of Medical Genetics Part C: Seminars in Medical Genetics, 175(1), 212–219. https://doi.org/10.1002/ajmg.c.31553

5. Scheper, M. C., Juul-Kristensen, B., Rameckers, E. A. A., Verbunt, J., Engelbert, R. H. H. (2015). Disability in adolescents and adults diagnosed with hypermobility-related disorders: A meta-analysis. Archives of Physical Medicine and Rehabilitation, 96(10), 1969–1977. https://doi.org/10.1016/j.apmr.2015.06.004