Repeat the test with your other hand. Give yourself 1 point for each pinky that you are able to lift back further than 90 degrees – up to 2 points total for this part of the test.
Repeat the test on your other thumb. You get 1 point for each thumb that can touch your inner forearm, up to 2 points total for this part of the test.
If you’re doing this by yourself, stand in front of a mirror. You also may find it easier to do one arm at a time rather than trying to assess both at once. This level of hypermobility can be difficult to measure on your own. If a physical therapist were conducting this test, they would likely use an instrument called a goniometer to measure the angle of your joints.
If you’re doing this by yourself, stand sideways in front of a full-length mirror and evaluate one side at a time. As with elbows, hypermobility in your knees can be difficult to assess on your own. Consider any extent to which you can bend your knees backward from the straight locked position to be an indication of hypermobility.
If you can do this with your knees locked straight, give yourself 1 point.
Even if you have a relatively low score, you may have hypermobility in other joints that aren’t evaluated in the Beighton test, such as the jaw, neck, shoulders, hips, ankles, and feet.
If you feel joint pain after exercising, you may want to change the type of exercise you do. High-impact exercises are particularly hard on hypermobile joints. For example, if you run, you may want to switch to a lower-impact exercise, such as biking, and see if you notice a difference.
The types of injuries you’ve experienced also depend on the type of activities you’ve done. For example, if you play soccer, recurring knee injuries may not necessarily be a sign of hypermobility syndrome, because soccer is really hard on the knees.
Occasional digestive issues aren’t typically considered a symptom of hypermobility syndrome, even if you also have hypermobile joints. A chronic condition for which you are under medical care, on the other hand, could be considered a symptom. Urinary incontinence also may be a symptom of hypermobility syndrome.
Stretch marks and frequent bruising can also be symptomatic of other conditions, not necessarily hypermobility syndrome. For example, if you’ve recently lost a lot of weight or were recently pregnant, you may have stretch marks, but they wouldn’t be considered a symptom of hypermobility syndrome.
Hypermobility syndrome can be difficult to diagnose, especially if your doctor doesn’t have your full medical history. Your doctor will test the flexibility of your joints and may order blood tests or X-rays to rule out other conditions before making a diagnosis. If you have a history of recurring joint dislocations or soft-tissue injuries, tell your doctor the injuries you’ve experienced and the context in which you were injured. They will evaluate whether the injuries are a possible symptom of hypermobility syndrome. Your doctor also may refer you to a geneticist or a rheumatologist for more specialized evaluation.
Joints that are hypermobile are often loose. Keeping them in a neutral position prevents further weakening of the surrounding muscles. If you spend long hours engaged in repetitive motions, such as typing or knitting, take breaks and allow your joints to rest. Make sure that you do not lock your knees while you are standing. Keep them slightly bent or soft. Correcting your posture can also help decrease back and neck pain, which are common if you have a hypermobile spine.
Some physical therapists will want to work with you themselves. However, typically they’ll give you a range of exercises to perform by yourself at home each day. If any of the stretches or exercises prescribed by your physical therapist cause you pain, let them know as soon as possible so they can evaluate your joints and adjust your program.
Start your strength training program slowly, using only your own body weight as resistance for the first two to four weeks – especially if you’ve never worked out with weights. When you feel comfortable, gradually increase the resistance, starting with very small weights at first and working your way up. Talk to your doctor or physical therapist before you start strength training. They may be able to suggest some exercises that would help you, as well as particular exercises and movements to avoid. Try doing isometric exercises to strengthen your joints without putting stress on them. For example, you could do straight leg raises while lying on your back.
Avoid high-impact activities, such as running and jumping, that can put additional pressure on your joints.
Generally, a healthy adult male should drink at least 15. 5 cups (3. 7 liters) of water a day. A healthy adult female should drink at least 11. 5 cups (2. 7 liters) of water a day. You may need more than this, depending on your weight, the climate where you live, and your overall activity level. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Continually correct your posture as you sit or stand so that you don’t put too much stress on your joints.
