Effective cardio regimen for someone Ehlers-Danlos (hypermobility & arthritis) + bad IT band problems?

Asked by: Peggy Phillips

Many patients with EDS can benefit from low-impact exercises such as Pilates and Tai Chi, which help build core strength. Yoga can also be beneficial but poses must be done carefully as there is the risk of overextending joints in some positions. Swimming can be helpful as well for some EDS patients.

What type of exercise is best for hypermobility?

Some of the best things to do if you are hypermobile are to go swimming and/or cycling. These two sports avoid lots of impact through your joints, strengthen your muscles and help your heart and lungs stay healthy. As you get stronger and fitter, start introducing other sports like netball, football, dancing, etc.

How do you workout if you are hypermobile?

5 Tips for Working Out with Hypermobility Syndrome

1. Dynamically Warm-up. Warming up the body in the right way is crucial for gaining the proper results of the workout. …
2. Limit Your Range of Motion. …
3. Consider Isometric Exercises First. …
4. Strengthen Your Stabilizing Muscles. …
5. Progress Slowly.

Is running good for hypermobility?

If your joints are highly supple, the surrounding muscles need to work harder to stabilise them during exercise, leaving those with hypermobility more prone to joint pain and achy muscles after running.

What helps with EDS fatigue?

Managing fatigue, sleeping problems and brain fog

• Stay hydrated. Staying hydrated is vitally important when trying to fight fatigue as it helps to ensure a good flow of blood to your brain. …
• Have a healthy diet. …
• Avoid caffeine and sugar. …
• Exercise. …
• Pace yourself. …
• Good sleep hygiene. …
• Therapy. …
• Brain fog.

What exercise is good for Ehlers Danlos?

Many patients with EDS can benefit from low-impact exercises such as Pilates and Tai Chi, which help build core strength. Yoga can also be beneficial but poses must be done carefully as there is the risk of overextending joints in some positions. Swimming can be helpful as well for some EDS patients.

Is weight training good for hypermobility?

Strengthening is a must

When you have hypermobility, strength is your long-term solution. If you are not working on your strength, inherently, you are getting weaker. Weakness is always going to be your enemy; whether it is because you are sick, or busy, it works against you.

Is Gym good for hypermobility?

Hypermobility can feel like a catch-22 that never ends. Exercise could build muscle to ease the pain, support your joints, and help prevent dislocations. Exercise could build endurance, improve balance, and increase the number of activities in which you can participate without injury.

Is walking good for joint hypermobility?

When it’s easy for our bodies to do, we take for granted how natural it comes to most of us. But, when it comes to hypermobility, the way that we walk is extremely important.

Is yoga good for hypermobility?

Yoga helps with posture, cultivating grace, awareness and flow. Yoga can also help to relieve aches and pains associated with hypermobility, which is why I got hooked on yoga in my teens. However, the last thing a hypermobile person needs is more stretching.

Which Magnesium is best for EDS?

Ultimately, many experts recommend the use of an amino acid magnesium chelate as the oral supplement of choice.

Do collagen supplements help Ehlers-Danlos?

Bottom Line: No established research or clinical experience has proven that collagen supplementation is helpful for persons with EDS! Theoretically, a diet adequate in glycine, proline, lysine, and vitamin C (or supplementation) would support collagen biosynthesis.

Does EDS cause vitamin D deficiency?

Individuals with EDS-HT and dysautonomia are at risk for micronutrient deficiencies, due to limitations in dietary intake and bacterial overgrowth and may require either oral or parenteral supplementation. EDS-HT patients are known to have low vitamin D serum levels [80, 81].

What foods to avoid if you have EDS?

What foods should I avoid? Decrease your intake of foods and beverages containing processed sugar — such as pastries, bread, and soda or cola drinks. It’s also important to decrease the amount of cholesterol and saturated fat that you take in, by reducing eggs, whole milk, cheese, and fried foods.

What supplements help hypermobility?

Discussion

Does EDS affect heart?

Cardiac-valvular EDS (cvEDS) affects the connective tissue that forms the heart valves. These valves control how the blood flows out of the heart with every heartbeat. Patients with cvEDS have progressive weakening of the heart valves and may have problems such as high blood pressure.

Does EDS affect breathing?

Persons with the Ehlers-Danlos syndromes (EDS) report a wide range of respiratory symptoms, most commonly shortness of breath, exercise limitation, and cough. Also reported are noisy breathing attributed to asthma, difficulty with deep inhalation, and inspiratory thoracic pain.

What is the life expectancy of someone with EDS?

It is often associated with a shortened lifespan. Among affected people diagnosed as the result of a complication, 25% have experienced a significant medical complication by age 20 and more than 80% by age 40. The median life expectancy for people affected by vascular EDS is 48 years.”

Does Ehlers-Danlos affect the brain?

Because EDS is a connective-tissue disorder, it is not commonly associated with the brain or the nervous system. However, there is evidence that some types of EDS can affect the brain. Studies have suggested that patients with EDS might be susceptible to damage to brain cells after even a mild traumatic head injury.

Is EDS a lack of collagen?

The problems seen in patients with EDS can be due to either the poor strength of collagen. It may alternatively be due to the absence of sufficient amounts of structurally normal collagen. The primary complications seen in EDS involve the skin, muscles, skeleton, and blood vessels.

Does Ehlers-Danlos syndrome get worse with age?

Many of the problems associated with EDS are progressive, meaning that they get worse over time.

Why does EDS cause fatigue?

Fatigue in EDS

Fatigue is particularly common in hypermobile EDS (hEDS). Contributing factors can include sleep disorders, muscle deconditioning (loss of muscle tone and endurance), headaches, and nutritional deficiencies. It is important to exclude other causes, such as anemia or a chronic infection.

How do you sleep with hypermobility?

For Hypermobility, you can sleep on your back or your side. You should not sleep on your stomach due to neck issues. If you sleep on your back, you should have just one pillow behind your head – not under your shoulder – and one pillow behind your knees, especially if you have back issues.

What is the best medicine for EDS?

Over-the-counter pain relievers — such as acetaminophen (Tylenol, others) ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — are the mainstay of treatment.

Does Ehlers-Danlos affect sleep?

Abstract. The Ehlers-Danlos syndrome (EDS) is an inherited heterogeneous group of connective tissue disorders, affecting tissue fragility, blood vessels, and other organs. EDS patients are known to suffer from significant sleep problems and excessive daytime sleepiness.

Does hypermobility affect the heart?

Known as Hypermobility Syndromes or Heritable Disorders of Connective Tissue (HDCT), they can have significant consequences, and many can affect the heart and vascular system.

Can EDS cause brain fog?

While “brain fog” is not one of the most common symptoms of Ehlers-Danlos syndrome (EDS), many patients report experiencing this form of cognitive dysfunction, which can affect their ability to focus, learn, retain information, and maintain employment.