Hypermobility – Can an orthosis help me?
Hypermobility means an excessive range of motion in the joints. People with hypermobility can often “overextend” their knees or elbows or bend their fingers completely backward. This occurs because the joint ligaments and the connective tissue capsule around the joints have higher elastic properties. During movement, these ligaments stretch along instead of tightening firmly. As a result, the joints can move further than in an average person.
Orthoses (braces) and bandages are often used for complaints related to hypermobility. However, it is important to know exactly which complaints are involved. You can wear an orthosis preventively to avoid symptoms. We recommend this only during sports or high-intensity activities.
Symptoms of hypermobility
Symptoms of hypermobility include painful joints and muscles, chronic fatigue, instability in the back and pelvic area, and joints that are easily “dislocated.” Common complaints also include knee, ankle, and wrist problems. However, hypermobility does not necessarily cause symptoms. Hypermobility is relatively common and not dangerous. It occurs more often in women and in people of Asian descent.
How do I know if I have hypermobility?
Do you think you may have hypermobility? You can determine this using the following tests:
- You can overextend your little fingers by 90 degrees or more.
- You can press your thumbs against your forearm.
- You can overextend your elbows by at least 10 degrees.
- Your knees can also overextend by at least 10 degrees.
- You can bend forward and place your hands on the floor while keeping your knees straight.
If you can perform four or more of the movements above, you most likely have hypermobility.
What helps against hypermobility?
Although hypermobility cannot be cured, you can significantly reduce symptoms by actively supporting the joints. The most effective approach is targeted muscle strengthening, because strong muscles improve the joint’s natural stability and help prevent overload. Calm strength training, core stability exercises, and controlled movements such as Pilates or swimming are ideal for this.
In addition, it helps to avoid overextension and to keep the joints actively within their safe range of motion. Wearing an orthosis or bandage can help with this: they apply light pressure to the skin, allowing your brain to better sense the position of a joint (this is known as proprioceptive feedback, a kind of “internal warning” that helps you avoid excessive movements).
With the right training and support, you can make your body stronger, protect your joints, and reduce complaints.
Specific exercises for hypermobility
The goal of exercises for hypermobility is to build muscle strength and stability, not to stretch. Therefore, choose calm, controlled movements in which you activate the muscles without fully overextending the joint. Some effective exercises include:
- Core stability (abdomen and back)
Planks on the knees or forearms, side planks, and “dead bug” exercises strengthen the core, which is essential for stabilizing the spine and hips. - Hip and gluteal muscles
Hip bridges and clamshells (lying down with bent knees and controlled opening of the top knee) help stabilize the hip joints and improve control during standing and walking. - Knee and ankle stability
Wall sits, mini squats within a half range of motion, or single-leg balance exercises on a soft surface stimulate muscle control around the knee and ankle without overextension. - Shoulder and wrist stability
Exercises with a light resistance band, such as shoulder external rotation or wrist flexion, strengthen the joint and improve proprioception. - Perform each exercise slowly and with control, focusing on muscle activation rather than maximum range of motion. Start with 8–10 repetitions and increase gradually. Short daily training sessions are better than one intense session per week consistency is the key in hypermobility.
What to look for when choosing an orthosis for hypermobility
When selecting an orthosis for hypermobility, it is important to consider several factors.
A good orthosis not only supports the joint mechanically but also improves proprioceptive feedback. This is your body’s ability to sense the position of a joint—something that is often reduced in hypermobility. The orthosis must provide enough support to reduce instability, but it should not be so rigid that the muscles become deactivated or “lazy,” as this can cause muscle loss.
In addition, it is crucial that the orthosis is specifically suited to the joint that needs support, such as the knee, ankle, wrist, or shoulder, and that it matches your daily activities whether work, sports, or rest.
Comfort also plays a major role. Materials should be breathable and skin-friendly and suitable for long-term wear. Finally, an orthosis should always be seen as part of an overall approach: combine its use with muscle strengthening, stability training, and exercises that improve body awareness, so the joint is optimally protected both actively and passively.
Thumb orthoses for hypermobility
Bodyvine Adjustable Lightweight Wrist-Thumb Bandage
This orthosis provides light support and compression around the thumb and wrist. The elastic material improves proprioceptive feedback, helping you feel where the joint is and avoid overextension. This orthosis is ideal for mild hypermobility or if you mainly need extra stability during daily activities. The major advantage is freedom of movement and comfort.
Difference: The most flexible and breathable option, with a focus on comfort and mobility.
This orthosis provides targeted support to the thumb joint thanks to a thermoformable pad and a cross-strap system (X-straps). This prevents the thumb from moving too far unintentionally. It is designed for active users and athletes who deal with instability or recurring overload due to hypermobility.
Difference: Offers more targeted fixation of the thumb than Bodyvine, without fully immobilizing it.
Zamst Thumb Guard Thumb Orthosis
This is the most stable option of the three. The orthosis contains a thermoplastic (moldable) core that firmly fixes the thumb, effectively preventing overextension. Ideal for severe instability or joints that repeatedly “give way.”
Difference: Strongest orthosis, limits movement the most for optimal control.
Wrist bandages for hypermobility
Bodyvine Adjustable Lightweight Wrist-Thumb Bandage
Although this is a combination orthosis, it also provides effective support for the wrist. The compression makes the wrist feel more stable and prevents the joint from collapsing. This is a good option if you have mild hypermobility or are looking for support during work, computer use, or light sports activities.
Difference: Lightest orthosis, plenty of freedom of movement, and breathable material.
Medi Manumed Active E⁺motion Wrist Bandage
This bandage combines compression with an integrated splint that stabilizes the wrist without completely blocking movement. Ideal for people with hypermobility who need extra support during sports or physical exertion but still want to retain some mobility. The material is skin-friendly and designed for long-term wear.
Difference: Good balance between support and freedom of movement, premium comfort.
Össur Formfit Pro Wrist Wrist Bandage
This is the most supportive bandage in this category. It contains reinforcing stays (metal inserts) that can be shaped for an individual fit. This effectively prevents the wrist joint from collapsing. Very suitable for pronounced instability or repetitive wrist loading.
Difference: Strongest support, most stabilizing, slightly less freedom of movement.
Knee bandages for hypermobility
Bauerfeind GenuTrain® Knee Support
This bandage provides compression around the knee, a silicone border that guides and stabilizes the kneecap, and improves joint sensation (proprioception). This makes it very suitable for people with hypermobility in the knee joint, as the muscles are actively stimulated to provide stability.
Difference: All-round support with plenty of freedom of movement. Ideal for mild to moderate instability.
Medi Genumedi E⁺motion Performance Knee Bandage
This sports bandage combines advanced knit fabric, merino wool components, and a 3D silicone pad that guides joint movement. For people with hypermobility, this means more control during movement without fully fixing the joint.
Difference: Slightly more robust and sport-oriented than the all-round option. Designed for more intensive use.
E-Life Bio-Contour Sport Knee Bandage
With a silicone pad that massages and supports the joint, this bandage provides extra help in maintaining correct joint position and improving joint awareness. For hypermobility, this helps limit excessive movement.
Difference: More focus on compression and position control than pure sports performance; stable but slightly less sport-oriented than the Medi bandage.
Shoulder bandages for hypermobility
Bauerfeind OmoTrain Shoulder Bandage
This bandage stabilizes the shoulder joint through compression, a guiding knit structure, and a strap system that helps keep the head of the upper arm in the socket. In hypermobility, this is especially important, as the ligaments are often too lax.
Difference: Strong support, suitable for instability or athletic load.
E-Life Bio-Contour Shoulder Bandage
A lighter, elastic bandage with an adjustable cross-strap configuration and silicone pad. This model improves movement awareness and provides subtle support. Very suitable for daily activities or light sports in cases of mild shoulder instability.
Difference: More comfortable and discreet than the Bauerfeind bandage, less rigid and therefore better suited for mild to moderate instability.
Elbow bandages for hypermobility
E-Life Bio-Contour Elbow Bandage Sport
This bandage combines compression with a silicone pad for the elbow, improving joint awareness and providing support during movement. In hypermobility, this helps stabilize the elbow in its position.
Difference: Basic support. Suitable for mild instability or preventive use.
This bandage provides dynamic compression through two silicone pads. Ideal for hypermobility when the elbow frequently overextends or is unstable.
Difference: High level of support within this selection. Recommended for more severe instability or intensive use.
Medi Epicomed E⁺motion Elbow Bandage Sport
This sporty bandage combines compression with advanced materials and a massage pad for the elbow. It improves joint awareness and control during movement. For hypermobility, this means better support during activity without full fixation.
Difference: Middle ground between basic and maximum support. Suitable for active users with moderate instability.
