Maintaining joint health: Exercise and Physical Therapy for EDS and HSD

Living with Ehlers-Danlos Syndrome (EDS) or Hypermobility Spectrum Disorder (HSD) can present unique challenges, particularly when it comes to maintaining joint health. These conditions affect the connective tissues in the body, leading to hypermobile joints that can easily dislocate, cause pain, and affect overall mobility. While this may sound daunting, incorporating targeted exercise and physical therapy into your routine can make a significant difference in your quality of life.

Understanding Joint Health in EDS and HSD

Individuals with EDS and HSD have connective tissues that are more elastic than normal, leading to joints that are overly flexible or unstable. This can contribute to joint wear and tear, pain, and a higher risk of injury. Maintaining joint health involves strengthening the muscles around the joints, improving proprioception (the body's ability to sense its position in space), and increasing overall stability.

Why Exercise Matters

Exercise is a vital part of managing joint health. Contrary to what some might think, a carefully structured exercise regimen can actually help protect hypermobile joints rather than harm them. The key is to focus on low-impact, controlled movements that enhance muscle strength and stability without putting undue stress on your joints.

Some beneficial exercises include:

• Swimming: A low-impact activity that improves muscle tone and cardiovascular fitness without stressing the joints.
• Pilates: Focuses on core strength and stability, offering controlled movements that enhance muscle support around joints.
• Strength Training: Simple weight-bearing exercises help build muscle strength, which can aid in joint support.
• Balance Exercises: Activities like Tai Chi can improve proprioception and help reduce the risk of falls and injuries.

Always consult with a healthcare provider before starting any exercise programme to ensure that it's tailored to your specific needs.

The Role of Physical Therapy

Physical therapy plays a crucial role in managing EDS and HSD. A physiotherapist can develop an individualised treatment plan that meets your specific needs and abilities. This may include:

• Manual Therapy: Techniques such as joint mobilisation and soft tissue massage can help to alleviate pain and improve mobility.
• Therapeutic Exercises: Targeted exercises to strengthen muscles, improve proprioception, and increase joint stability.
• Pain Management Techniques: Including modalities like heat, ice, ultrasound, or electrical stimulation to help manage pain.

Consistency is key when it comes to physical therapy. Regular sessions and adhering to the prescribed home exercises will yield the best results.

Tips for Daily Life

Alongside exercise and physical therapy, there are some daily habits that can contribute to joint health:

• Maintain Good Posture: Proper posture reduces unnecessary strain on your joints.
• Use Supportive Devices: Wearing braces or orthotics can help stabilise your joints during activities.
• Stay Hydrated: Proper hydration is essential for maintaining joint health and overall wellbeing.

Living with EDS or HSD requires a proactive approach to maintaining joint health. By incorporating exercise, engaging in physical therapy, and adopting supportive daily habits, you can improve your joint stability, reduce pain, and enhance your overall quality of life. Remember, it's about building a sustainable routine that works for you, with professional guidance when needed.