Joint Subluxations in hEDS & HSD: What They Feel Like and How to Cope
If you live with hypermobile Ehlers-Danlos syndrome (hEDS) or hypermobility spectrum disorder (HSD), you're likely no stranger to joint instability. One of the most painful and disruptive manifestations of that instability? Joint subluxations.
A joint subluxation is a partial dislocation—the joint moves out of place but doesn't fully dislocate. While it might not sound as dramatic as a complete dislocation, subluxations can be just as painful, limiting, and frustrating—especially when they happen often, without warning.
What a Subluxation Can Feel Like
People with hEDS and HSD may experience subluxations daily, weekly, or sporadically. These episodes can vary in intensity and location but often share a familiar pattern of pain and dysfunction:
Sharp or sudden pain
Popping or clicking sounds, like something moved or slipped
Joint feeling “stuck” or locked
Sudden joint weakness or giving way
Grinding, catching, or instability
Dull ache or throbbing pain that lingers
Irritability or emotional fatigue from repeated episodes
Difficulty sleeping due to ongoing discomfort
Swelling or inflammation around the joint
Muscle spasms or cramping near the affected area
Numbness or tingling, especially if a nerve is pinched
Pain showing up somewhere else in the body
Feeling faint or shaky, which may signal an autonomic response
Why Subluxations Happen in hEDS & HSD
In people with connective tissue disorders, the ligaments, tendons, and joint capsules are more lax or stretchy than they should be. This means joints don’t have the structural support to stay firmly in place—especially during certain movements, fatigue, stress, or even sleep.
Subluxations can happen during:
Daily tasks like reaching, walking, or dressing
Sleep
Exercise or stretching
Sudden or unpredictable motions
Over time, repeated subluxations can cause joint damage, chronic pain, muscle imbalances, and nerve irritation—making early recognition and prevention critical.
Management Strategies for Joint Subluxations
While not all subluxations can be avoided, there are ways to reduce frequency, lessen severity, and improve recovery:
Physical Therapy (PT) or Physiotherapy
Focuses on proprioception (joint awareness) and stabilizing muscles. Teaches safe movement patterns and posture. Improves joint alignment and muscle control.
Heat & Cold Therapy
Can involve ice for inflammation or acute pain, or heat for muscle tension or spasms.
Joint Support Tools
These can include braces, splints, or slings for vulnerable joints, or kinesiology (KT) taping as recommended by your healthcare provider for proprioception and mild support.
Pain Relief & Soothing Measures
May involve topical or oral medications prescribed by your healthcare provider, magnesium salt baths or pools, gentle massage to ease surrounding tension, or relaxation techniques such as breathwork, grounding, or mindfulness.
Active Distraction
Techniques like music, art, games, or gentle activity can manage pain flare-ups without escalating nervous system stress.
The Emotional & Invisible Toll
Joint subluxations are often invisible to others, which can make their impact even harder to explain or validate. The unpredictability, pain, and limitations they cause can affect:
Daily routines
Emotional well-being
Sleep quality
Confidence in movement
Social engagement
It’s not “just a pop” or “just hypermobility.” It’s a real physical event with lasting effects on your body—and your life.
You Deserve Support, Not Dismissal
Whether your subluxations happen rarely or daily, know this:
You’re not imagining it.
You’re not being dramatic.
You’re managing a body that requires extra work to function.
With the right tools, strategies, and support, you can reduce the burden of subluxations and move toward greater stability and self-trust.
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Disclaimer: This blog post is for informational purposes only and shall not be construed as behavioral health or medical advice. It is not intended or implied to supplement or replace treatment, advice, and/or diagnosis from your own qualified healthcare provider.