Flexible Dancer? Understanding Hypermobility and How to Support It Safely

Joint hypermobility refers to joints that move beyond the normal range of motion — often described as being “double-jointed” or unusually flexible. While this may appear to be a gift in dance, it comes with a set of unique challenges.

In dancers, hypermobility is incredibly common. Research shows:

• Up to 95% of elite adolescent and professional ballet dancers demonstrate generalised joint hypermobility using Beighton scoring criteria.

• More common in females and younger dancers.

  
  

Hypermobility can occur in isolation or as part of a connective tissue disorder such as:

• Hypermobility Spectrum Disorder (HSD)

• Hypermobile Ehlers-Danlos Syndrome (hEDS)

  
  

These conditions can affect not just joints but also coordination, fatigue, gastrointestinal health, and mental wellbeing.

Why It Happens...

✅ Genetics / Connective Tissue Differences - Some people inherit looser connective tissues that allow joints to move beyond their usual limits.

🔄 Repetitive Movement and Stretching - Intensive stretching and dance training from a young age can contribute to increased joint mobility, especially in dancers who are already predisposed.

💪 Lack of Muscular Stability - Ligaments that are too lax mean that muscles must work harder to stabilise the joints. Without specific training, this can lead to fatigue, pain, or injury.

🧠 Altered Proprioception and Coordination - Many hypermobile individuals have reduced joint position sense, leading to clumsiness, instability, or "giving way".

⚠️ Cultural Preference for Extreme Flexibility - Dance schools and social media often reward exaggerated range of motion, which encourages overstretching — even when it increases injury risk.

How to Prevent Injury in Hypermobile Dancers...

Build Strength — Not Just Stretch: Strong muscles act as internal support where the ligaments can’t. Targeted strength training helps stabilise hypermobile joints and reduces injury risk. Key areas: hips, shoulders, knees, and spine.

Train Body Awareness: Improving proprioception through balance, core control, and technique-based exercises helps dancers feel more in control of their movement.

Individualised Conditioning: Generic flexibility training can do more harm than good. Hypermobility requires specific, carefully programmed strength and neuromuscular work — not just “more stretching.”

Rest and Recovery Matter: Hypermobile dancers often fatigue more easily. Overtraining can increase the risk of injury and burnout, especially if they’re not given time to recover.

When to Seek Support or Assessment...

🔍 You may want to seek professional help if your dancer:

• Is very flexible but often sore or fatigued

• Has frequent ankle sprains, knee pain, back pain, or “clunky” joints

• Struggles with balance, strength, or feeling in control of their movement

  
  

A qualified exercise physiologist I can help determine whether hypermobility is a factor and guide your dancer toward a safe, supportive training plan tailored to their needs.

I can work with flexible and hypermobile dancers who need more than just another strength routine by analyzing their specific issues and providing tailored strength and stability exercises suited to their individual needs.

Go to the website to see how I can work with you / your dancer.

References:

Aiko Callahan, P. T., Annie Squires, P. T., MSPT, O., & Stephanie Greenspan, P. T. (2022). Management of hypermobility in aesthetic performing artists: A review. Orthopaedic Physical Therapy Practice, 34(3), 134-145.

Day, H., Koutedakis, Y., & Wyon, M. A. (2011). Hypermobility and dance: a review. International journal of sports medicine, 32(07), 485-489.

Skwiot, M., Śliwiński, G., Milanese, S., & Śliwiński, Z. (2019). Hypermobility of joints in dancers. PLoS One, 14(2), e0212188.