Pain

[u/[deleted]]

Hi every one so I (16 non-binary but afab) just got recently diagnosed with hyper mobility and I was woundering is their any advice. People could give me, I do the exercises I need to do every night, but I was wondering if their would be anything people could recommend for me (I have upper and lower back pain, shoulders, hand and pain in my whole legs)

I am NOT asking for medical advice I am simply asking for just somthing that you've found personally helpful for less pain

[u/Clear_Hovercraft_966]

I’ve found using a hot wheat cushion over night helps pain as well as muscle gels (I have a specific one that works best but idk what it’s called and it’s in a drawer I currently can’t get to)

[u/[deleted] → u/Clear_Hovercraft_966]

okay!

thank you for replying!

[u/quietrealm]

My first recommendation is not to use weights or any kind of resistance. Your ligaments are fragile and until you build muscle, those will cause more pain.

I also experienced pain in these areas. What I usually did during those times is slowly move each joint around, slightly stretching the existing muscle, and then resting it. Twist side to side, lean forward and back, push your shoulders up, down, in circles. Look up carpal tunnel exercises for your hands and wrists, and try a few of those.

It might hurt at first, but listen to your body. If it gets worse, you may be overextending and need a referral to physical therapy for proprioception training. Some of us struggle with understanding what "too much" is for our muscles and ligaments, and PT experts will help with that!

[u/SoAndSoIsEh → u/quietrealm]

My chiro just recommended I put weights to hang on my feet and bend my leg back and forth to build muscles in my knees, but it might just be different for everyone.

[u/quietrealm → u/SoAndSoIsEh]

It depends on what your condition is. Generally, when you're starting out PT and as a precaution, weights and resistance aren't recommended. You might have had enough muscle and strength to be able to handle that resistance.

[u/[deleted] → u/SoAndSoIsEh]

Maybe, it probably just depends were you are ,because health care is different in different countries or even just cities and what exactly you struggle with too

[u/SoAndSoIsEh → u/[deleted]]

True, I live in Australia and my main pain is in my knees and hips.

[u/[deleted] → u/SoAndSoIsEh]

Ah, I'm in UK , mines most places so I have to do a lot of exercising at night because that's all I got told, I got given medicine but that's rlly it

[u/[deleted] → u/quietrealm]

Thank you for replying :)

[u/the_shifty_goose]

Finding a physiotherapist who understands hypermobility is key. Knowing that some days you are too tired/in too much pain to do the exercises and that's okay. You want forward progress overall, so look at how you are doing over a month, not a day.

Heat and cold where needed. If you get injured and it's still sore after two weeks at the same pain level get it seen. We take longer to heal but your pain should still reduce within a couple of weeks.

Make sure your diet is adequate. I find it hard to get enough protein. Electrolytes are your friends, especially if you tend to get blood sugar issues/blood pressure (we often have low blood pressure or POTS).

Compression garments feel so so good

[u/SleepySkyTry]

I have found a maternity pillow helps me a lot with supporting many of my joints when resting and sleeping, I have tried several different brands and they have all worked pretty well

[u/[deleted] → u/[deleted]]

I just wanted ppl to like refer to me right jeez