Proprioception & Hypermobility: When Your Brain Can’t ‘Feel’ Your Joints Well 
Have you ever felt clumsy, unstable, or like you can’t quite “find” the right position—even though you’re strong and active?
For many people with hypermobility, a big piece of the puzzle is proprioception: your body’s ability to sense joint position and movement. The ligaments around your joints are an important part of your body’s proprioception system.
What is proprioception?
Proprioception is often described as your body’s internal GPS.
It helps you:
– Know where your joints are without looking
– Coordinate movement smoothly
– React well to changes in position
– Maintain balance and joint control
Why proprioception can be challenging with hypermobility
When joints move more than average, and the ligaments around your joints stretch more than average, the signals from the joint and surrounding tissues can be less consistent.
That can make it harder to:
– Detect when you’re near end range
– Maintain “stacked” alignment (ribs over pelvis, shoulder over hip)
– Control speed and direction during dynamic movement
The result isn’t that you’re “broken”—it’s that your system may need more specific training inputs.
Common signs of proprioception issues in hypermobility
You might notice:
– Frequent ankle rolls or feeling unsteady on uneven ground
– Knees that collapse inward during squats or stairs
– Shoulders that feel like they shift during pressing or pulling
– Difficulty activating glutes or deep core on command
– Feeling better with compression sleeves/taping (more sensory feedback)
Why this can contribute to pain
When proprioception is reduced, the body may compensate by:
– Moving into end range more often
– Relying on bigger muscles to “brace”
– Developing protective tension
Over time, that can increase irritation in common hotspots like the neck, shoulders, hips, and low back.
What helps: proprioception training (practical examples)
A good plan is progressive and specific. Examples include:
– Balance work (single-leg stands, unstable surfaces when appropriate)
– Slow tempo strength training (3–5 second lowering phases)
– Isometric holds (split squat holds, side planks)
– Closed-chain control drills (hands on wall, feet on floor—more feedback)
– Cueing and external feedback (mirrors, bands, light touch)
The goal is to improve your ability to sense and control joint position—especially in mid-range.
What to avoid (common mistakes)
Depending on the person, these can be unhelpful early on:
– High-volume stretching at end range
– Fast, uncontrolled reps
– “Mobility-only” plans without strength and control
– Training through repeated joint irritation
Book at MYo Lab (Calgary)
If hypermobility makes you feel unstable, clumsy, or constantly tight, an assessment can help identify which joints need more control and what training inputs will help most.
Book your assessment: – Call: (403) 930-8686 – Email: info@myolab.ca – Visit: 227 10 St NW, Suite 300, Calgary, AB
Conveniently located 5 minutes from Sunnyside C-Train with complimentary parking.
Written & fact-checked by Dr. Chantelle Green.
Related Articles
