A quick runners' synopsis on Lower Cross Syndrome- Why other sports do and should exist

What is it? Lower Cross syndrome is a condition that runners (or anyone who is inactive or sits for long

periods) can develop from using the same muscle groups again and again, such as during running. It refers to the over-tightening of the hamstring, low back and the weakening of the deep belly and glut muscles.

How do I get it? Essentially the muscles on the back of the body such as gluts and hamstrings are supposed to balance the ones on the front like abs and quads, however, some activities don’t use all of those muscles so when you do them repeatedly you are training for weakness in certain areas. For runners who are focusing on keeping their strides short for training, the leg will never swing above hip level…which is exactly the motion needed to train those deep belly muscles. Over time, this repeated action of small flat strides builds up hamstrings and quads but does not address the gluts and belly.

How do I know if I have it? Lower cross syndrome can be insidious, and build over time. Symptoms can be low back pain, ITB tightness/pain, and hamstring tightness/pain.  Lower cross syndrome in itself in the beginning may not be a huge problem for runners, but the secondary problems that come with it can defiantly sideline a runner big time. Chronic shortened hamstrings and ITBs can lead to some unpleasant secondary problems for runners. Short hamstrings  put you at risk for strains and hamstring pulls which are notoriously slow healers.  Having short ITBs can cause friction at the knee from overuse and knee tracking issues. Ever hear that knee problems usually come from the  hips? This is exactly what they are talking about so you can see how one problem can spiral into many.

How do I fix it? Well, you need to strengthen the weak parts and lengthen the tight ones. Often just being involved in another activity can help bring balance into your life. Boot camps, Yoga, Cross fit, climbing…anything that brings your leg up to 90 degrees extension (about hip level)  and puts you into some squatting positions can be helpful. In general, moving through a whole range of motion rather than a partial one is considered very healthy for your body. You may also want to consider Massage therapy to alleviate some of the pain associated with problem, and working with the secondary condition associated with it. If you are concerned you might have this condition you should consult a Physical Therapist, trainer or someone adept at physical assessment to help you check. In general, however, erring on the side of caution by bringing some full range of motion exercises into your life can help you be a more well rounded person and better runner. 

For more information on runners issues please see For more info see our sports massage program
or http://www.bodymechanicsnyc.com/#!lower--cross-syndrome/c1l0y
By Beret Kirkeby