"Safe" Exercises That Aren't So Safe w/ Ehlers-Danlos Syndrome & Hypermobility

In this podcast episode we talk about some seemingly "safe" or "benign" exercises that can REALLY trigger our Ehlers-Danlos & hypermobility symptoms.
Once we understand that these exercises CAN be risky, it makes us feel a lot less pressure to do them when they don't feel safe, but it also makes us feel less bleak if we acknowledge and understand why these are ok for some people... just maybe not us.
And of course, we are going to give:
1) Explanations on why these might be trigger exercises
2) Modifications you can make to make them easier to tolerate
3) Alternatives you can replace them with
Inspired by this TikTok video: www.tiktok.com/@annie.short/v...
0:00 Intro
3:19 Walking & Sacroiliac Joint
9:30 Lunges & Sacroiliac Joint
10:48 Walking tips
14:04 Lunges tips + training around hypermobile menstrual cycle pain
17:08 Neck pain with ab exercises + solutions
(more exercises www.tiktok.com/@annie.short/v...)
22:54 Upright Row + exercise substitutions
26:33 Feeling the stretch (e.g. in Romanian Deadlift)
28:08 Reduced proprioceptive feedback with hypermobility (and how to work around)
32:40 Squats
37:30 Pushups & Planks (wrist & shoulders)
42:35 Yoga
47:51 Swimming
50:04 Clamshells + rehab exercises that HURT (specific video for clamshells www.tiktok.com/@annie.short/v...)
52:32 Changing your rehab exercises regularly
Featuring Guest Host: Shant Rahman
WHERE TO FIND SHANT:
Instagram - / strength.revolution
Book in for an online consult with him here - strengthrevolution.com.au
(or in person if you're in Melbourne)
WHERE TO FIND ANNIE:
Instagram - / annieshortstrength
TikTok - / annie.short
**********
Disclaimer: the information in this podcast is not medical advice and is for entertainment purposes only. Consult a good doctor before engaging in any new exercise.

[@Roshni-sp1vi]

I am crying because I feel so seen. All these years of just dealing with pain and aches and a desire to build strength. I am in India and a h/eds diagnosis is impossible but everything the hypermobility tips always make so much sense. This video is gold. thank you !

[@annieshortstrength]

I'm so glad it helps, and I hope future videos will too ❤

[@CPTSDRecoveryChatASMR]

For anyone who doesn't have an hour: "This episode of the podcast Annie Short Strength discusses exercises that are seemingly safe but can be problematic for people with Ehlers-Danlos syndrome (EDS) and hypermobility. The host, Annie, clarifies that EDS and hypermobility are similar when it comes to treating joints. Shant, a rehab specialist, is the guest on the show. The main point is that exercises like walking, which most people consider to be low-impact and safe, can be challenging for people with EDS due to joint instability. This instability can be caused by laxity in the connective tissues that hold the joints together. When someone with EDS walks, the repetitive motions can create micro-challenges that can become big problems. Shant explains that the hips and sacroiliac joint are the most common problem areas for people with EDS when walking. Here are some of the tips for people with EDS and hypermobility who are experiencing pain while walking: Strengthen the muscles around the hips and sacroiliac joint to improve stability. Break up long walks into shorter walks throughout the day. Be aware of external triggers that can make walking more difficult, such as walking on uneven ground or walking a dog that pulls. The video says that push-ups are not recommended for people with Ehlers-Danlos syndrome (EDS) and hypermobility because they can put a lot of strain on the wrists and shoulders, which are already unstable in people with EDS and hypermobility. The instability is caused by laxity in the joints, which means that the joints move around more than they should. This can lead to pain and injuries. The video suggests alternative exercises that can be done instead of push-ups, such as dumbbell bench press or planks done on the elbows. These exercises are considered to be safer for people with EDS and hypermobility because they provide more support for the joints. Pay attention to your body and avoid exercises that cause pain. There is no one-size-fits-all approach to exercise for people with EDS, and what works for one person may not work for another.

[@annieshortstrength]

appreciate you taking the time to do this! I do agree mostly, but some of the points are a bit more nuanced than that. So I really recommend watching the video (the full hour gets all the nuance out). But appreciate your comment ❤

[@gbaybayc]

Are you a man? Because leaving out that period/PMS point is MASSIVE. I can't explain how many times I have injured myself closer to my period while my male counterparts continued to train consistently without trouble progressing load or injuring themselves. Definitely recommend that people watch the whole video - both men and women - to increase awareness to this point!

[@marianachocolatl9378]

Wow, I just found about your podcast and I’m already loving it! I’m from Mexico so access to public health in general and a diagnosis on EDS isn’t really possible for me now. However, I’ve been reading a lot, watching videos, getting loads of information and it feels like I might have it. If I don’t, then now I know quite a few facts about EDS hehe. Anyways, I’ve always liked exercise, walking and everything, but these last few years I’ve become more aware of how it’s actually making me feel like, on a bodily level. Because of my own interests I’m very thankful for all the work you’re doing here! Be sure it keeps moving and gets to new places!! Another thing you that caught my attention (and perhaps could be a little bit off topic) was that about the menstrual cycle. You mentioned something about not being a fan of training around it. I’d really like to hear your opinion on that and why you think so :) Greetings and keep up with this amazing job!

[@KAl-vf1dz]

Holy cow your podcast here is the first time I’ve seen such comprehensive and detailed explanation of so many hypermobile problems?! Insane, seriously, mentioning the neck pain during crunches and swimming and walking was so so validating! Thank you, thank you, thank you! 😭🙏🏻❤️❤️❤️

[@annieshortstrength]

Thank you for this feedback!! I appreciate this and I'm so glad it's helping you

[@lelalu101]

I'm feeling similarly! I rapidly deconditioned from being a highschool athlete to biology undergrad. Crunch type movements have always hurt my neck if I didn't support it. Hypermobile bodies will find the way to move incorrectly if it is possible!! And walking in fact not being an accessible form of low level cardio for hypermobile bodies...I felt like a failure that my back pain and the weight of movement hurt so much after an injury a few years back. Thank you Annie!!!

[@annieshortstrength]

@@lelalu101 sorry to hear you've been going through it! You're absolutely not a failure, just need to find the things that work for you and avoid the ones that don't (unless you really need them for a goal - then still find a way to adapt them to do them pain free). I'm glad it helped

[@sarahb.6475]

I have hEDS and I have been walking long distances my whole life, especially since I dont have access to a car. But I wear barefoot shoes so I walk "straight" (raised heels + arch support screw up my feet + then I over-pronate and the shoes get crooked super fast!!) So I do mindful walking. But I can walk miles. I make sure I avoid all the foods I react to - which unfortunately is lots - and I eat saturated fat to keep my joints good. I have more gut issues / MCAS than joint problems BUT if I would be eating the typical diet my joints would be so bad I couldnt walk at all. I basically have cut out all foods that give me joint pain. Doing carnivore at the moment. I also do yoga (my teacher is aware of the EDS) and I ride horses (at the walk).. I am 52 now and most of my life I had no idea my joints were odd. I had thought everyones elbows bent backwards? 😐 never really had friends so I never showed off the weird joints. But today at 52 I am still hypermobile in all the joints including palms to floor. And my big toes go upward at 90 degrees. I have autism too.

[@annieshortstrength]

that's awesome you've found some of these dietary links. It's something I struggle with myself! You've inspired me to start thinking more seriously about the joint inflammation effects of my food. Thank you for sharing ❤

[@breonydelforce1971]

I’m right at the start of my H-EDS diagnosis, and almost everything you said was a lightbulb moment… especially the push ups…I’ve had so much trouble with my wrists. Thank you both for making this information available! I certainly feel more confident now making these variations.

[@annieshortstrength]

thank you for the feedback and I'm so glad it helped!! Stay tuned for more content, and let me know if there's anything specific I can help answer :)

[@ifyouknowyouknow570]

I have Heds, and walking has been unbearable for 6months now. Ive found the only way i can get ANY exercise in is water walking. Taking my body weight out of the equation is the only way I'm able. Never ever again, will i take my mobility for granted. I never expected to feel crippled at 30.

[@katiekat828]

Yes this explains it

[@annamorgan2785]

This is such great info, Annie. I was an endurance runner, trail runner, and triathlete and I was always bouncing from one injury to another. I deconditioned following a spinal surgery and have had several years in which it was very hard to stand. Following your tips has shown me that every personal trainer I've ever worked with knew little to nothing about MY body. I almost felt that I was being gaslit. Meanwhile, I was doing a lot of yoga and pilates because they are supposed to be more gentle but they caused nervous system dysfunction and joint instability. I didn't know what was happening until someone labelled it, finally. Now I am doing strength training following a lot of your tips and suggestions and I'm feeling stronger than I have in my entire life. I'm getting off of medications that once kept me glued together but aren't necessary now that my blood is pumping better, I'm not putting lots of stress on my ligaments, and I'm so hopeful. I wish I lived closer to you and could work with you as a client. You've really changed my life with your videos. Thank you so much.

[@annieshortstrength]

I am SO GLAD my videos have helped you this much! This comment really means the world to me. Thank you. And I’m sorry you had to go through all of that, but happy to hear you’re on a better path with everything now. It’s so frustrating how little the fitness industry knows about our bodies. If there’s anything else I can do to help you on your journey, please let me know ❤❤❤

[@annamorgan2785]

@@annieshortstrength Thank you, Annie! If you ever start to do any kind of remote consultations, I'd absolutely be interested in working with you. I work in a pretty remote area (south of you, even!) and I'm having trouble physically qualifying for my job with EDS. I'm hoping that becoming more obviously strong will make a "yes" easier for my medical team. :)

[@annieshortstrength]

@@annamorgan2785 I have been considering doing some consults, but in the meantime Shant knows HEAPS about this and strength training in general. He set up the code ANNIE100 for $100 off for EDS people

[@CP-ew8uu]

This is phenomenally helpful, thank you so much!

[@annieshortstrength]

my pleasure ❤

[@fionacoogan6399]

This has been so incredibly helpful in understanding some of my troubles. Thank you so much!

[@bmac6645]

All the sections of this video are very helpful to me. Thank you for enlightening us about the push ups. A couple years ago i was stunned to find i couldn't do even one knee push up - something that had been so easy, i decided yrs ago not to do it, but couldn't do the regular push-up. So i started on wall push ups and then slowly progressed to 10 knee push ups. Problem is, i developed an osteo bump on the medial side of both clavicles (collarbone). This shocked me but i should've known the push ups werent good for me because i could feel discomfort there sometimes while doing them even on the wall. But i ignored the discomfort or just backed off in intensity anytime it happened.

[@annieshortstrength]

ah this is so frustrating! Pushups are a weird exercise because they're so popular, but not so necessary. And if they don't work for you then most of the time we can live a very happy life while avoiding them.

[@TTInfiniteGaming]

absolute legends!!!

[@mat5844]

The issue w pushups is that are free. Idk about u guys but as a chronically injured person with -not only joint but also job instability lol-I'm in a point where I can't afford a gym membership, sadly. I guess it leaves me to find more wrist friendly exercises but as of now bench press requieres a fair amount of equipment. Thanks for the video

[@annieshortstrength]

this is a really frustrating point, and one that I have talked about before in some of my EDS content. It's another HUGE disadvantage that we face - the affordable forms of exercise often don't suit our bodies. I'll see if I can come out with some more content on cheap or home forms of exercise - the video I'm uploading soon is running through upper body warmups that can be done with minimal equipment.

[@karenohanlon4183]

Elbow plank

[@sandcake]

Thanks for this. So helpful.

[@annieshortstrength]

my pleasure :)

[@ashs9803]

These videos are so helpful, thanks for making these !

[@annieshortstrength]

my pleasure! Please let me know if there are any other topics we should cover. I'm planning on doing a few of these a month if I can!!

[@ashs9803]

Regarding high pressure headaches for people with connective tissue they've discovered severe jugular vein compression to be one of the causes- with laxity in the neck c1 moves far too forward (or for those with cci/aii- rotational causes) and pinches the jugular veins- its been found ​to generally be stenosed between c1 and elongated styloids. Just another thing i think people should be aware of and to look out for - another rare eds issue with only a few experts showing interest like Kyle Fargen and we have Dr Geoffrey Parker in au :) it might implicate certain excercises @annieshortstrength

[@alishasouslesoleil]

I stumbled on this video yesterday, and I'm so glad I did! It's such great info and honestly so validating. A lot of the exercises recommended for strengthening the VMO are ones you mentioned are difficult for hypermobile folks (e.g., lunge, bulgarian split squat, single leg squat, rear elevated split squat). I'm wondering if you've trained any hypermobile folks who have had to rehab after knee injury. Also, any thoughts on terminal knee extension?

[@annieshortstrength]

I'm glad to hear you enjoyed it! RE: the knee stuff, I can create some more content on this for you. Stay tuned :)

[@UnaLichtlein]

Thank you for this! I wonder what's up with hula hooping? 🤓

[@gailrocafort9112]

I’m happy the universe led me to this channel, if only I saw it 3 days ago before I did those exact exercises you talked about and now it hurts to walk. Could you please tell me if eds. people who know they stretched something way too much with a slip and near fall, should one rest the injury and if so how long, it’s been 2 months but I haven’t really rested it. The thing is depending how I’m standing it goes from too much pain to walk, to it doesn’t hurt at all? I subscribed and gave it a thumbs up, thanks

[@annieshortstrength]

thank you for the sub and the feedback! Hmm. This is tricky to answer over text online and I'm not a rehab specialist so I don't want to lead you astray. I'd recommend finding a physio or other rehab specialist who specialises in EDS and ask what they say. If you don't have one, Shant (from this video) does online consults and you can use the code ANNIE100 for $100AUD off the session :)

[@carripoole9539]

In regards to the neck, following a clavicle dislocation I started wearing a mouthguard when doing any training, it has taken a lot of strain off my neck and I'm much more able to at least slow the roll of other areas taking over or that dreaded goose neck :)

[@annieshortstrength]

that's awesome this works for you!! The more tools we have to draw from, the closer we can each get to finding a solution that works for our body. So thank you for this comment. Hopefully it helps someone else too!

[@Psychomech5]

Holy shit, other people have problems with their head and neck when doing core exercises too?

[@CatherineCalonlan]

Hi is there a video that shows the activation exercises recommended before walks with eds

[@user-jh8pc2jd7y]

Is stretching as in yoga bad? I always did yoga but since my diagnosis and seeing a DO, she says no stretching. I feel like I have gotten weaker.

[@annieshortstrength]

I think one of the most important things is to do what feels good for your body. A lot of the stretching in yoga is accompanied by strength, so from that sense it's definitely better than just stretch and hold without any strength or stability accompanying it.

[@ZebraCitizenScience]

I don''t know how else to inform you, but in here first podcast (on Apple) you called EDS and autoimmune condition. It is not.

[@annieshortstrength]

caught me on a technicality! EDS has many autoimmune comorbidity conditions, and I know of some specialists and researchers who are pushing for EDS to at least be viewed through an autoimmune lens to help management. But you're right, medical literature says it's not.