Flexibility is often sought after and celebrated in the world of dance. The ability to move with seemingly limitless range is celebrated on stage and admired in the studio. Many young dancers strive to have seemingly effortless splits and extreme extension in their figures and shapes. For some dancers, this comes naturally. But when flexibility stems from hypermobility, it can be a blessing with potential risks.
Understanding hypermobility, especially in children, is essential for keeping young dancers healthy, strong and performing at their best.
Defining Hypermobility
Hypermobility refers to a joint’s capacity to move beyond the normal range. While some dancers train for years to develop flexibility, others are born with connective tissue that gives them that flexibility effortlessly. It’s sometimes referred to as being “double-jointed,” but medically, it means that the ligaments around a joint are more elastic than average, allowing it to extend beyond the normal range.
Children are naturally more flexible than adults; however, some go beyond the typical range. This could be due to genetics, connective tissue differences or simply individual variation.
Hypermobility can be classified as:
- Generalised Joint Hypermobility (GJH): widespread joint looseness and flexibility e.g. hands, knees, spine, hips.
- Hypermobile Ehler-Danlos Syndrome (hEDS): heritable connective tissue disorder causing widespread joint hypermobility which may contribute to other systemic issues.
- Hypermobility Spectrum Disorder: joint hypermobility in 1 or more areas without meeting the full criteria of other connective tissue disorders
A formal diagnosis can be made by a physiotherapist or medical specialist using assessments like the Beighton score
Signs of Hypermobility in Dancers
- Easily achieves extreme flexibility without discomfort e.g. deep splits, backbends, high extensions
- Frequent joint instability, “popping” or dislocations
- Muscle fatigue and aching after dance training, concerts or competitions
- Chronic injuries, particularly soft tissue injuries
- Joint pain without injury
- Struggles with balance, strength and alignment
- Difficulties controlling of movement
How Hypermobility Affects Young Dancers
The Blessings
- Impressive range of motion in hips, back, shoulders, and legs
- Beautiful “lines”, grace and fluid movement that’s often praised in auditions and performances
- Hypermobility may enable dancers to progress faster in flexibility-based skills
- Ability to achieve deep splits, high extensions, and fluid port de bras
- Adaptability in movement styles, genres and artistic expression
The Challenges
- Joint instability: Ligaments don’t provide as much support, putting stress on muscles and joints.
- Fatigue and Pain: if the body is overworked or improperly trained, the muscles work overtime to stabilise the joints, leading to early fatigue.
- Increased risk of injury: Without proper strength and control, dancers may rely on the joint’s end-range instead of muscular support, increasing injury risk. Sprains, subluxations (partial dislocations), and overuse injuries are common.
- Motor control issues: difficulties with proprioception, balance and coordination, making strength and control-based skills difficult to learn.
- Risk of overstretching: hypermobile dancers may overstretch without realizing they’re compromising joint health
How to Support Hypermobility in Young Dancers The goal isn’t to restrict movement but to help young dancers gain the strength and control to use their flexibility safely and efficiently. - Strength Training Is Essential Focus on building muscular strength around the joints to provide stability. Core strength, glutes, and stabilising muscles are key areas. Incorporate functional strength straining, Pilates and resistance work
- Controlled Flexibility Work Avoid excessive passive stretching, especially in joints already showing hypermobility. Instead, focus on active flexibility, where the dancer controls the movement through muscle engagement to see how far they can go.
- Proper Warm-Ups and Cool-Downs Dynamic warm-ups before class and gentle cool-downs afterward can protect joints and muscles.
- Education for Dancers and Teachers Awareness of hypermobility helps teachers adapt training methods. Teachers should know how to spot hypermobility and modify exercises. Encourage dancers to prioritize control over extreme range.
- Consult a Healthcare Professional A paediatric physiotherapist or dance medicine specialist can assess for hypermobility and create a personalized program to support the dancer. Ongoing support is essential for injury prevention and sustainable training.
Embracing the Hypermobile Body
Hypermobility isn’t a weakness, it’s a unique trait that can enhance artistry when paired with proper training. Dancers with hypermobility often develop incredible body awareness, strength and resilience as they learn to manage their condition. It is critical to shift the focus from how far a joint can move to how well it can function under control. When nurtured with care, these hypermobile dancers can achieve remarkable things in the studio and beyond.
Written by Sylvia La – Paediatric Physiotherapist at Ocean Kids Health
