Proprioception 101:
Why Hypermobile Bodies Need a Better GPS
What is proprioception?
Proprioception is your body's ability to know where it is in space without needing to look. It’s what helps you balance on one foot, walk without watching your feet, and scratch your head without a mirror. Proprioception is our way to “read” the world around us with our bodies- there are millions of pieces of information that our brain processes subconsciously to ensure that we know what position we are in and what the environment around us is like. It’s not hard to imagine that, when that system is inefficient, our confidence subtly erodes.
Basically, it’s your internal GPS, and for many people with hypermobility, that GPS needs recalibrating.
Why is proprioception often impaired in hypermobile people?
When your joints are extra mobile, they move with less resistance and stability. That means the usual sensory signals that help your brain track joint position and movement are less clear or delayed. Research shows that individuals with hypermobility syndrome have poorer joint position awareness—especially in areas like the knees and hands—compared to people without hypermobility (Hall et al., 1995), (Mallik et al., 1994).
When the body doesn’t quite know where it is in space, you might feel:
Clumsy or uncoordinated
Off-balance or wobbly during movement
Prone to adopting awkward or inefficient postures
Extra “tight” as your body tries to stabilize with tension
What can help? The good news is that proprioception can be trained! Exercises that involve balance, isometric holds, and controlled joint movement improve body awareness and reduce injury risk. Even light touch or using a wall for feedback can boost sensory input.
It's crucial to remember that these changes require consistent practice over time. One study found that patients with hypermobility syndrome experienced significant improvements in both proprioception and pain levels after just eight weeks of targeted home exercises (Ferrell et al., 2004). While eight weeks may seem brief, participants in the study committed to exercising four days a week throughout that entire period.
