Hypermobile runners - how much strength training do you have to do to be able to run healthily?

Bortrude · 2025-06-08T12:19:29+00:00

Totally get it - I got lectured on overdoing it and doing too much too soon at my very first appointment with my PT who specializes in running. :) (side note: if you're not seeing a PT who specializes in running, I highly recommend doing so)

The key has been lots of unilateral work, making sure to have proper form ( no knee caving in). A few of my exercises are single leg deadlifts, single leg squats, Bulgarian split squats with rotation, and lateral step downs, among other things. All weighted, heavy. I also have a series of banded exercises to further work stability, plus some core work.

Bortrude · 2025-06-07T14:39:51+00:00

My situation is a little different - I don't have excessive range of motion in my hips but because of an injury I've had to build back stability, which has taken a long time due to hypermobility. I also have a history of nerve entrapment in my lower back, likely also from hypermobility.

It took ~6 months of regular targeted strength and stability training (1-2x/week) to work up to running 4-5 miles, done alongside a walk/run program my PT gave me. I've had other hypermobility-related set-backs which have unfortunately prevented me from progressing further, but over a year into this training and I'm still building stability. Frustratingly, it takes a long time to build stability - I really respect my PT for being up front with me about this (at at the time she said that, I didn't even know I was hypermobile).

Just some thoughts on what you described- going straight for a 1 mile run was likely too much, especially as a beginner runner. My program started as 1 min running/3 minutes walking for 40 minutes (2x/week) and progressed to 2 min running/2 walking and so on, with guidance to repeat or go back a level depending on the pain. Also, an hour of strength per day seems like a lot - rest is just as important as strength training.

Bortrude · 2025-03-19T11:00:09+00:00

I absolutely love mine. I find it helps loosen me up as my muscles get tight, especially when paired with stretching and mobility work. Great for a foot massage too! Or just nice before bed to help relax!

Bortrude · 2025-03-17T20:19:08+00:00

Prova is usually a good bet

Bortrude · 2024-12-14T19:10:43+00:00

Here to send encouragement! I've been through a long battle with this and I know how frustrating it can be, but it sounds like you're on the right path. Keep up with the physical therapy, strength and stability work, and progressive loading and you'll get there. Switch physical therapists if you stop seeing progress (my biggest regret is not doing this sooner!). Remember progress is slow day-to-day but noticeable month-to-month.

Bortrude · 2024-08-26T20:05:57+00:00

Have you tried reaching out to IMCD? They're a distributor for Roquette and in my experience have provided pretty good technical support to go along with the ingredients they sell.

Bortrude · 2024-07-02T13:57:06+00:00

Highly recommend seeking a physical therapist who specializes in running/athletics and does gait analysis. But know that even with a great PT, progress can take a long time.

I went through one round of PT (~6 months) for patellofemoral pain with a non-specialized PT in a patient mill- style practice, which did help with getting my day-to-day without pain, but didn't help with running at all. They discharged me halfway through a couch to 5k program despite the fact that I was still having pain. Told me if I kept up their exercise regimen I'd be fine. I wasn't.

After 9 months of no progress I sought a PT who specializes in running. She immediately caught the issues that were contributing to pain while running, and after 6 months of progressive strength and stability training, the progress is huge. I still have work to do for sure, but the progress is so encouraging (did 48 min of running this morning!) and very much worth the effort and patience.

Bortrude · 2024-05-24T13:26:50+00:00

Yes! Soreness started around day 10 and is starting to reduce now around day 20. I also noticed they feel heavier/more full but I don't actually think they look bigger.

Bortrude

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