Hi friends!
Many women with lipedema also have joint hypermobility, and I am one of them. In fact, my knee hypermobility worsened after undergoing lipedema surgery to remove significant fat pads from the inside of my knees. As someone living with Ehlers-Danlos syndrome (EDS) and hypermobile joints, taking care of my knees has become a top priority. Check out a previous blog I did talking about the joys of knee subluxation with a really good graphic showing what that looks like.
Gentle Exercises for Hypermobile Knees
While it’s crucial to stay active with EDS, high-impact exercises can be detrimental to hypermobile joints. Instead, focus on low-impact activities that strengthen the muscles around your knees without putting excessive strain on the joints themselves. Some excellent options include:
– Water exercise: The buoyancy of water reduces the stress on your joints while providing resistance for strengthening exercises.
– Walking or cycling: These low-impact cardio activities can improve overall fitness without jarring your knees.
– Tai chi: The slow, controlled movements of tai chi can help improve balance, reduce falls, and decrease pain associated with hypermobile joints.
In my book Aqua Therapy for Lipedema and Lymphedema, I give more tips (like don’t Over Stretch your joints) and water exercises to actually avoid, for Lipedema patients dealing with hypermobility who want to enjoy water exercise.
Proper Support and Posture
Providing external support to your hypermobile knees can help prevent injuries and dislocations. Consider:
– Taping or bracing: Taping or wearing supportive braces can help stabilize your knees during physical activity. (Ask your physical therapist or Certified Lymphedema Therapist to show you how so you’re doing it correctly to avoid making things worse!)
– Maintaining good posture: Poor posture can exacerbate joint pain and increase the risk of injury. Work with a physical therapist or ergonomics specialist to improve your posture at home and work.
– Wear sturdy comfortable shoes that provide support and help your gait. This is so important to start with a good foundation.
Self-Care Strategies
In addition to exercise and support, incorporating self-care practices into your routine can help manage the symptoms of EDS and hypermobile joints:
– Get enough sleep: Aim for 7-8 hours per night to allow your body to repair and recover.
– Find a comfortable sleep position that doesn’t hurt your knees. I often use a tube-shaped pillow to put under my knees so they are slightly bent. They seem to dislocate less in the night with this strategy.
– (I know this one’s tough with lipedema, but it’s kind of irresponsible to avoid it altogether, and I apologize in advance), but do what you can to maintain a healthy weight. Eat healthy food and keep moving. But don’t yo-yo diet because that can cause muscle loss (sarcopenia). Just eat well and move to tell any ‘normal’ fat tissue to go away. Excess weight can put additional strain on your joints, exacerbating pain and instability.
– Practice relaxation techniques: Relaxation, meditation, and massage can help reduce pain and manage stress associated with chronic conditions like EDS.
– Consider using a mobility aid: Canes, walkers, or other assistive devices can help reduce strain on your knees and prevent falls, especially on days when your joints feel particularly unstable.
Living with EDS and hypermobile joints requires a very personal approach. Work closely with your healthcare team to develop a comprehensive plan that addresses your specific needs and limitations.
Some Sources for You:
American Academy of Family Physicians. (2021, April 15). Hypermobile Ehlers-Danlos Syndrome and Hypermobility Spectrum Disorders. https://www.aafp.org/pubs/afp/issues/2021/0415/p481-s1.html
Ehlers-Danlos Society. (n.d.). Chronic Pain and Fatigue. https://www.ehlers-danlos.com/chronic-pain-fatigue/
Ehlers-Danlos Society. (n.d.). Support. https://www.ehlers-danlos.com/support/
Lurie Children’s. (2023, December 3). Resources for Hypermobile EDS. https://www.luriechildrens.org/contentassets/812ba3d74f6d457c8be28da9e3a6e3c2/heds-resources_lch-blue_12-11-2023.pdf
Medical News Today. (2023, April 14). Double-jointed knees: Causes, complications, treatment, and more. https://www.medicalnewstoday.com/articles/double-jointed-knees
The Fibro Guy. (n.d.). Hypermobility Knee Exercises. https://www.thefibroguy.com/blog/hypermobility-knee-exercises/
I hope this post helps just one more person.
Susan
PS: Also, hey, that’s my swimsuit, below!
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