Cycling with Hypermobility
Cycling can be an incredible form of exercise for people with hypermobility. It’s low-impact, joint-friendly, and offers a smooth, rhythmic way to build endurance and strength without the pounding forces that often aggravate hypermobile joints. But as beneficial as cycling can be, it also comes with unique challenges for riders whose joints move a little too freely.
At Hü Performance, we often see hypermobile cyclists who are drawn to the bike for its repetitive, meditative nature, yet they struggle with discomfort, overuse injuries, or a sense that their position “just doesn’t feel right.” The good news? With the right approach, cycling can help hypermobile athletes find more control, body awareness, and strength than ever before.
Why Cycling Works Well for Hypermobility
Cycling limits the range of motion of most joints compared to activities like running or yoga, which can be a blessing for hypermobile individuals. The circular motion of pedaling provides gentle muscular activation and joint support without extreme end-range movement. It’s an excellent way to build cardiovascular fitness and muscular endurance while keeping the body within a relatively safe, controlled range.
But this same repetitive motion means that how you sit and move on the bike matters a lot. Poor mechanics repeated thousands of times per ride can easily lead to irritation or injury, especially when the body lacks natural proprioceptive awareness (the ability to sense where joints are in space).
The Critical Role of Bike Fit
For riders with hypermobility, bike fit isn’t just about performance - it’s about protection. Because these individuals often have difficulty feeling when they’re in a “neutral” or stable position, a professional bike fit provides much-needed external structure.
A good fit ensures that joint angles are optimized for stability and control, helping to reduce overextension and compensate for the body’s tendency toward laxity. It also helps prevent the subtle compensations that can arise when one area of the body tries to stabilize for another - like over-gripping the handlebars or collapsing through the knees during the pedal stroke.
A fit with a clinician who understands hypermobility can make all the difference. We look beyond the numbers - evaluating movement control, muscle activation, and stability strategies that influence how your body interacts with the bike.
Don’t Overlook the Foot–Pedal Interface
For hypermobile cyclists, the connection between foot and pedal is everything. Because proprioceptive awareness is often reduced, maximizing sensory feedback through the shoe and pedal system helps the nervous system “find” stability.
Here are a few key considerations:
Shoes should fit snugly - without excessive softness or flex.
Cleat positioning should promote a centered, balanced foot with proper alignment through the knee and hip. Cleats ideally should not have excessive float or play, as this exacerbates instability.
Pedal tension may need adjusting—too loose and the foot wanders; too tight and it encourages compensatory stiffness.
In many cases, insoles or footbeds and wedges can help provide much-needed additional sensory input and support for better joint control and feedback to the brain.
Small changes at the foot can have major effects up the chain.
Strength Training: The Off-Bike Secret
Cycling alone won’t build the joint stability hypermobile riders need. Strength training is essential to create durable, supportive muscle around the joints.
Focus on controlled, full-range movements that emphasize eccentric control (slow lowering phases) and stability through mid-range positions. Exercises like single-leg deadlifts, split squats, planks, and banded shoulder work help build resilience where the body needs it most.
When done consistently, strength work improves postural control and makes it easier to hold efficient positions on the bike, reducing pain and fatigue on longer rides.
The Takeaway
Cycling can be a powerful tool for hypermobile athletes: it builds fitness, confidence, and structure for bodies that crave stability. But it requires a thoughtful approach, starting with a precise bike fit, a well-tuned shoe–pedal connection, and a strong foundation off the bike.
With the right setup and guidance, hypermobility doesn’t have to be a limitation… it can be an opportunity to develop deeper awareness, strength, and control on every ride.
