C ADE SASC
PEEDSKA
TES
ARE YOU SUFFERING FROM LOWER
CROSSED SYNDROME? By Shane Domer Low back pain is one of the most common complaints I receive
from speedskating athletes. This sort of pain is usually attributed to the time spent in the speedskating position and even the best skating technicians may suffer from low back discomfort. If you find yourself battling with low back pain, you might be wondering if there is anything that can be done to return to pain-free skating? Please keep in mind that low back pain may be caused by any number of things, so it is important to rule out a few scenarios prior to moving ahead with your treatment.
Lower Crossed Syndrome One of the most common patterns of muscle dysfunction seen
in the speedskating population is referred to as the “lower crossed syndrome.” This syndrome is characterized as a grouping of tight or overactive muscles, combined with weak or underactive mus- cles, which results in lower back dysfunction. This syndrome was first documented by a physician named Vladamir Janda when he noticed a pattern of muscle imbalance and dysfunction result- ing from prolonged static postures, such as sitting at a desk.
How did I develop Lower Crossed Syndrome? Lower Crossed Syndrome is thought to be brought about when a muscle is placed in a short or contracted state for an
extended amount of time, which causes a reciprocal inhibition, or weakening, of the muscles on the opposite side of the body. For example, as a speedskating athlete you probably find your- self in the hunched over skating position for extended periods of time. Following your training, you then go home and sit down for an extended period of time in order to take tension off of your already fatigued lower body. With time, this daily routine can cause your hip flexors to become shortened or tight. This tightness will, in turn, result in a weakness of the muscles on the other side of the body (your glutes). Since the glutes are now weak and inhibited, the body will turn to the glutes’ syner- gists (hamstrings and lower back muscles) to play a bigger role in movements requiring hip extension. In other words, your low back and hamstrings will be subjected to greater stress during activities such as running due to the weakness of the glutes. Over time, the increased stress placed on the synergists will lead to cumulative tissue trauma and eventually injury.
Can Lower Crossed Syndrome be treated? Luckily, lower crossed syndrome is relatively easy to elimi- nate. In order to reverse muscular dysfunction, you will need to:
1. Release tension or decrease the activity of the overactive muscles (hip flexors)
2. Increase the extensibility, length and ROM of the overactive muscles (hip flexors, low back) 3. Reeducate or increase activation of the underactive muscles (glutes, abdominals) 4. Retain the collective synergistic function of all the muscles (glutes, hamstrings, low back)
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Below are a few exercises to help you along with this process. Good luck! n
SHANE DOMER US Speedskating Strength and Conditioning Coach
425-233-5583
CascadeSpeedskates.com
12 RACING BLADE Winter 2012
www.usspeedskating.org
Shane Domer currently serves as the Strength and Conditioning Specialist for US Speedskating. He received his BS at Kennesaw State University and his MEd at the University of Georgia. Domer has previously served as a Strength and Conditioning Coach for the NSCA World Headquarters, the University of Georgia, The Optimal Athlete Inc., and the American Bushido Karate Association.
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