I know this is basically a year after your original post, but I can relate, and I figure, a little more opinion on the matter won't hurt:
I've had hyper-mobile joints for longer than I've known the term, and having been active in contact sports all my life (goal keeper for soccer year round for 14 years, t-ball/softball, as well as basketball and various martial arts), I've completely ruined my joints. As it is now, I'm struggling to continue one last year of soccer while dealing with constant pain from my knees and shoulders in particular. I'm now at the point where I am trying to find a substitute that keeps me active, but won't hurt my joints more than they already are. It's difficult, because from what I've been told by my PT, this isn't something that will ever go away, and any movement is going to continuing wearing my joints down, just some will do so faster than others. Biking and Swimming as always have been an option. It seems out of the limited resources out there about this condition, those are the two every one agrees on. My PT recommended both as a way to strengthen what they called "small muscles", muscles that weren't visible, but were largely responsible for helping support joints. I was told in no uncertain terms, that I would have to continue physical therapy on my own, for the rest of my life if I wanted to keep in good health, and that I had to minimize contact sports. From my experience though, I think it varies for each person.
For example, up to this year, I was fine running on grass and mulch surfaces, while concrete would leave my knees swollen and sore for a day or two. I find several short sprints are fine, while long slow runs are difficult. Flat surfaces are better than hills, hills are better than stairs. Other people I know can't run at all, and some are fine with slow jobs, but sprints are out of the question.
With that in mind, I would recommend looking at what activities you can handle, and in what levels of activity. Casual games of Ultimate Frisbee for example might still be an option if you can run short distances to catch it, and if throwing it doesn't aggravate your shoulders. If you can still walk long distances, try hiking on easy to moderate difficulty trails near you. The surface is usually softer than pavement, and if you find parks with better maintained trails, there shouldn't be too many roots to trip you up. Horseback riding is another option. It doesn't appear outwardly to be athletic, but to ride well it requires heavy muscle use with minimal impact on the joints, and it still gets the adrenaline running for most people. In addition, with horseback riding, you can go further than just riding around a course, but can ride trails in allowed areas, getting more adventure and going at your own pace.
In warmer months different types of boating could be an option. I've always enjoyed kayaking and canoeing, and have found it never really put strain on my shoulders, but still gave a decent amount of exercise over time. My PT recommended rowing machines to improve strength in my shoulders, and I've contemplated finding rowing teams to be part of because of it.
Also as far as cycling, if you cash out for a hybrid bike (a type of bike that shares characteristics with both mountain bikes and road bikes) their tires typically are resistant to broken glass and even nails. I have one myself and haven't had any issues with it for years. I obviously can't say for sure how well it would work in your area, since I don't know how bad the glass is, but I've rode mine over an entire parking lot of old nails and glass and never had problems. The hybrid bikes make it possible to ride roads and easy trails with ease. It's definitely something to look into if you think biking would be something you're interested in. There's always trails designed for biking, or multi-use trails available if you can get to them.
But again, it really depends on what your body is capable of and what your personal interests are. I would suggest experimenting. Take it slow at first and really self-evaluate after participating if that activity is something you can keep up with. If it's only minor aches and pains from participating you can ask a medical professional what can be done to help with that (besides pain relievers, there are some teas and creams that help promote joint health, and reduce wear and tear).
So that's my personal recommendations. I'm not a medical professional so obviously take this with a grain of salt and get an educated opinion with someone who knows more about your particular issue. But hopefully this helps point you in the right direction. 🙂
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