What is Distal Cross Syndrome?
Following on from last week's blog. Today, we'll be shedding light on the 2nd most common presentation I see in the clinic, which is Distal Cross Syndrome (DCS) or also known as Lower Cross Syndrome.
I find that anyone with chronic Upper Cross Syndrome (read blog on this here), suffers indirectly with Lower Cross Syndrome. With most cases they come hand in hand.
What is Lower Cross Syndrome?
DCS is a condition that affects the muscles and joints in the lower body, particularly the hips, knees, and ankles. It occurs when certain muscles become tight and overactive, while others become weak and underactive. This muscular imbalance can lead to altered movement patterns, pain, and reduced performance.
Signs and Symptoms:
Increased Lumbar Curve - Anterior Pelvic Tilt: Hips are tilting forward, either causing of from the tightness of the iliopsoas muscle group (hip flexors).
Hip Tightness: Feeling like your hips are as stiff as a rusty hinge, making it challenging to move freely.
Knee Pain: Aching or discomfort in the knees, as if they're protesting every step you take. Especially, random onset of pain on the inside of the knee.
Ankle Instability: Sensation of wobbly ankles, inability to dorsiflex due to tightness in the calves, struggles to get into a deep squat without overcompensating through rest of the body.
Altered Gait: Walking with an uneven stride, perhaps due to a rotation and dysfunction in the pelvis and lower back.
Everyday Reminders and Tricks:
Stretch It Out: Incorporate regular stretching into your daily routine to loosen tight muscles - especially your iliopsoas muscle and lumbar back erector spine.
Strengthen the Weak Links: Just like a chain is only as strong as its weakest link, focus on strengthening the underactive muscles to restore balance. Resistance exercises may be your secret weapon - mainly focusing on the core and glute strength to pull you back into a posterior pelvic tilt.
Take Breaks: Take short breaks from sitting or repetitive tasks to stretch and move around.
Mindful Movement: Engage in activities that promote proper movement patterns, such as yoga or Pilates. Visualize yourself doing each repetition.
Remember to stretch, strengthen, and move with purpose to restore balance and alleviate discomfort.
If you're experiencing persistent discomfort, please reach out and we can do a full postural and orthopedic assessment to make sure nothing more sinister is going on.
Mads x