The Middle Aged Zebra

Living with Ehlers-Danlos Syndrome (EDS) presents unique challenges, especially when it comes to physical activity. However, targeted exercise can be incredibly beneficial for managing symptoms, improving stability, and enhancing overall quality of life.

 

The key is to focus on gentle, low-impact activities that prioritize joint stability and muscle strengthening.

 

Here's a guide to exercises that are generally well-tolerated by individuals with EDS:

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Prioritizing Stability and Low Impact:

• Isometric Exercises:

  • These exercises involve contracting muscles without moving the joints, making them ideal for building strength and stability without stressing fragile tissues.

  • Examples include pressing your hand against a wall or holding a plank position (modified as needed).

• Water-Based Activities:

  • Swimming and water aerobics provide buoyancy, reducing stress on joints while allowing for a full range of motion.

  • The water's resistance also helps to strengthen muscles.

• Pilates and Yoga (Modified):

  • These disciplines emphasize core strength, flexibility, and body awareness.

  • It's crucial to work with instructors experienced in EDS or hypermobility to ensure modifications are made to avoid overstretching and joint strain.

• Walking:

  • A simple yet effective exercise, walking can improve cardiovascular health and build endurance.

  • Start with short distances and gradually increase as tolerated. Consider using supportive footwear.

• Resistance Band Exercises:

  • Resistance bands allow for controlled muscle strengthening. They can be used to strengthen stabilizing muscles around joints.

• Tai Chi:

  • This gentle, flowing exercise promotes balance, coordination, and relaxation, making it a suitable option for individuals with EDS.

Important Considerations:

• Consult with Professionals:

  • Before starting any exercise program, it's essential to consult with a physical therapist or exercise specialist experienced in EDS.

  • They can assess your specific needs and create a personalized plan.

• Listen to Your Body:

  • Pay close attention to your body's signals and stop any exercise that causes pain or discomfort.

  • Pacing yourself and avoiding overexertion are crucial.

• Focus on Proper Form:

  • Maintaining correct posture and alignment is essential to protect joints and prevent injuries.

  • Using mirrors, or working with a trainer can help with form.

• Gradual Progression:

  • Start with short, gentle workouts and gradually increase the duration and intensity as your strength and tolerance improve.

• Supportive Gear:

  • Using supportive braces, or compression clothing can help stabilize joints during exercise.

By incorporating these gentle exercises into a regular routine and working closely with healthcare professionals, individuals with EDS can improve their physical function, manage pain, and enhance their overall well-being.

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For more information on techniques and exercises, visit https://www.paramotion.org/