How to Safely Work Out with Ehlers-Danlos Syndrome (EDS)

Ehlers-Danlos Syndrome (EDS) can be a tough diagnosis. There’s a lot of confusion and misinformation around it, especially when it comes to exercise. If you or someone you know has EDS, you’ve likely heard that working out might be off-limits. However, while it’s essential to be mindful, there are indeed safe and effective ways to stay active and build strength. In this post, we’ll cover how to approach exercise with EDS and share tips for building a stronger, more stable body.

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Understanding EDS and the Role of Exercise

EDS primarily affects connective tissue, leading to symptoms like hypermobility (overly flexible joints), joint laxity, and muscle elongation. These physical attributes mean that a person with EDS may face joint instability, and without a well-structured exercise program, everyday movements can become uncomfortable or even painful. While some people may suggest avoiding exercise altogether, staying active actually offers numerous benefits and is essential for building strength and resilience.

Key Focus: Stability and Control

The most important thing for EDS patients is stability, not just flexibility. Strength training programs designed for EDS should prioritize movements that improve muscle control around the joints, promoting stability rather than overextension. Here’s how to approach various aspects of training with EDS.

1. Start with Stability-Focused Strength Training

• Aim for Controlled Movements: Exercises should be deliberate and controlled to engage stabilizing muscles around each joint. Movements like squats and deadlifts can be performed safely if done with proper form.
• Avoid High-Speed Movements Initially: Dynamic, high-speed movements can worsen joint laxity. Start with low-speed, high-control exercises that build foundational strength.
• Use Weights Wisely: You don’t need heavy weights to build strength effectively. Even a light dumbbell or kettlebell can provide ample resistance if used with slow, controlled movements.

2. Focus on Proper Movement Patterns

• Prioritize Form Over Depth or Speed: For example, in a squat, keep knees aligned and avoid excessive “butt wink” (lower back rounding). The goal is to stay engaged throughout the movement, activating stabilizing muscles around the hips and knees.
• Emphasize Muscle Activation: Be mindful of actively using muscles to stabilize each position rather than relying on joint flexibility alone.

3. Choose the Right Tools for the Job

• Dumbbells Over Kettlebells for Beginners: Dumbbells are generally easier to control and may be preferable in the early stages. Kettlebells can create “floppy” movements that are harder to control, which can strain joints.
• Progress Slowly: Over time, as stability and control improve, you can introduce more complex movements like kettlebell cleans. Just remember to start simple and increase complexity gradually.

Developing Core Control

Loading the body can actually help improve core control and joint stability. When done correctly, exercises that create an axial load (like holding a barbell on your back) can strengthen the core and improve stability around the spine.

• Why Core Control Matters: A strong core helps stabilize the spine and prevent excessive movement between spinal segments, which is crucial for managing EDS-related laxity.
• Focus on Active Movements: During every lift, engage core muscles to prevent “floppy” movements. Whether squatting or deadlifting, prioritize an active and steady movement pattern.

Training with Tempo

We recommend adding a tempo to exercises to ensure control:

• Use a Three-Second Tempo: For each movement (like a squat or press), use a slow, controlled three-second count to perform the exercise. This slows down each repetition, allowing you to focus on muscle engagement and control.
• Why Tempo Works: Slower movements reduce the risk of accidental overextension, building better control and strength gradually.

Adding Power Training Carefully

Power training (like jumping or explosive lifts) can be challenging for EDS patients due to its impact on joints. However, with careful, progressive overload, it’s possible to introduce power moves safely down the line.

• Begin with Strength, Progress to Power: Start by building strength, then gradually add low-intensity power movements, like a gentle jump or a controlled kettlebell swing.
• Avoid High-Impact Movements Initially: High-impact movements can increase instability. Instead, focus on slow, controlled lifts that build a foundation.

Incorporating Aerobic Training

Cardiovascular health is essential for everyone, including those with EDS. Aerobic training can benefit overall endurance and is especially helpful for supporting circulation and maintaining a balanced fitness program.

• Zone 2 Training: This involves lower-intensity, longer-duration exercises (45-90 minutes) that keep your heart rate moderate (below 125-130 BPM). Zone 2 is a comfortable level for building endurance without stressing joints.
• Mix Strength and Cardio: We recommend three days of strength training combined with two days of aerobic work. This balanced approach helps build overall resilience without overloading any single area.

Why Exercise Programs Are Important for EDS

An individualized training program is key for managing EDS effectively. If you’re unsure how to start, consider working with a knowledgeable coach who understands EDS. With the right plan, it’s possible to gradually progress from basic strength work to more challenging activities, improving stability, control, and confidence along the way.

Ready to Start? Here’s How We Can Help!

At Vulcan Performance and Therapy, we offer one-on-one coaching tailored to your needs. Our programs are designed to build strength, improve joint stability, and help you confidently take on new fitness challenges, no matter where you’re starting from.

If you’d like a custom EDS workout plan, send us an email to get in touch with us. We’ll set up a coaching call, discuss your goals, and design a plan that progresses at your pace.

Final Thoughts

Living with EDS doesn’t mean avoiding exercise – it’s about choosing the right movements, progressing gradually, and prioritizing control and stability. With a well-structured approach, you can work toward a stronger, more resilient body.

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Don’t let bad advice hold you back – with the right approach, working out is not only possible but beneficial!

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