Is it advisable to do exercise when affected by Ehlers Danlos? Which activities would you suggest and how intense should they be?

Low-impact, muscle-strengthening exercise is highly recommended for individuals with Ehlers-Danlos Syndrome (EDS) to stabilize joints and improve physical function, provided it is approached with caution and professional guidance.

The Benefits of Movement

While the hypermobility associated with Ehlers-Danlos Syndrome can make traditional exercise feel intimidating, avoiding activity often leads to muscle atrophy, which further destabilizes already lax joints. Controlled exercise helps manage Ehlers-Danlos Syndrome by strengthening the muscles that support your skeleton, thereby reducing the burden on your ligaments. Beyond physical strength, regular, gentle activity can significantly boost your mood and help manage the chronic fatigue often reported by our 2,513 community members.

Safe and Recommended Activities

The goal is to focus on proprioception—your body’s ability to sense its position in space—and stabilization. Recommended activities include:

• Swimming or water aerobics: Water provides gentle resistance while supporting your body weight, reducing stress on joints.


• Pilates or specialized physical therapy exercises: Focus on small, controlled movements that build core and deep-muscle strength.


• Walking: Use supportive, well-fitted footwear on flat, stable surfaces.

Activities to Approach with Caution

You should avoid high-impact activities that involve sudden changes in direction, heavy contact, or extreme joint ranges, such as competitive contact sports, heavy powerlifting, or traditional yoga that emphasizes deep, end-range stretching. Stretching to the end-range of a joint is generally discouraged in Ehlers-Danlos Syndrome, as it can worsen instability.

Starting Safely and Pacing

Always seek clearance from a physical therapist specializing in hypermobility before starting. Begin with a "start low, go slow" philosophy. On days when your symptoms flare, do not push through the pain; instead, adapt by performing gentle, isometric holds or simple range-of-motion exercises that keep your muscles engaged without overstretching. Pacing is essential to prevent post-exertional malaise.

Disclaimer: This information is for educational purposes and does not replace professional medical advice. Always consult with your healthcare provider or a physical therapist familiar with Ehlers-Danlos before beginning a new exercise regimen.

References

• NIH Genetic and Rare Diseases Information Center (GARD): Ehlers-Danlos syndromes


• The Ehlers-Danlos Society: Physical Therapy and Exercise resources


• Orphanet: Ehlers-Danlos syndrome, hypermobility type