Can I keep doing yoga and the gym with hypermobile knees?

Yoga and Pilates

• Keep a micro-bend in the knees in standing poses rather than pressing them back
• Work at about 80 percent of your range, not at the end of it
• Favour strength-based holds over deep passive stretches
• Take extra care in lotus, deep kneeling and twisting poses, which load the knee and kneecap
• Tell your teacher you are hypermobile; Pilates with an emphasis on control suits many people

Gym and weights

Weight training is often very good for hypermobile people because it builds the muscular support their ligaments lack. Start with lighter loads and controlled tempo, and use machines or supported exercises before free weights if control is limited.

In squats, lunges and leg presses, stop just short of locking out at the top. Keep the knee tracking over the second toe and avoid letting it drop inwards. A coach or physiotherapist reviewing your technique on video can make a large difference.

Padel, football and other sports

Sports with quick changes of direction place more demand on knee stability. They are usually still possible with good strength, a warm-up that includes landing and cutting drills, and appropriate footwear for the court or pitch. Some people find a soft brace gives useful feedback, but it does not replace strength.

In the Qatar heat, fatigue arrives sooner and control drops, which is when knees are more likely to twist. Play at cooler times or indoors, hydrate well and stop when your legs feel tired.

When to pause and get checked in Doha

Stop and seek advice if the kneecap slips, the knee gives way, or it swells after training. At Aman Hospital Dr. Gelber examines the knee, checks for a structural injury, and can work with your physiotherapist or coach so you can return to the activities you enjoy safely.