5 Exercises for Leg Length Discrepancy
Updated March 2024
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To create effective corrective exercise programs that alleviate pain and improve overall function, fitness or exercise professionals must have a comprehensive understanding of their client's physical capabilities and limitations. This necessitates an awareness of typical structural imbalances, such as leg length discrepancies (LLD), in which one leg appears shorter than the other.
Although fitness or exercise professionals are not qualified to diagnose an LLD, it is essential to understand how it affects the body and the musculoskeletal system as a whole. You will be able to create targeted exercises for leg length discrepancy and support the body's optimal function once you have this understanding.
The article discusses the causes and consequences of leg length discrepancy (LLD) as well as some of the most common symptoms of LLD. The hamstring stretches, glute bridges, clamshells, calf raises, and leg raises are great examples of exercises in the article that can help you feel better and have better balance.
What Causes a Leg Length Difference?
Congenital limb differences, which cause a child's leg bones to grow at different rates, can occur at birth. Other limb-length discrepancies are caused by severe traumatic injuries like a fracture that does not heal properly or a bone infection like osteomyelitis, bone tumors, or bone cysts. Polio can also cause one leg to become shorter than the other. One leg may become shorter than the other over time as a result of joint and bone wear and tear.
Leg length differences may also occur due to body weight. Obesity or carrying excess weight can put extra stress on the bones and joints, which could make existing leg length differences worse or cause new ones to appear. Healthy eating and regular exercise are often required to successfully lose weight, which can be a difficult task. Meal prepping is one effective method for simplifying healthy eating.
How Does a Functional Leg Length Discrepancy Affect the Body?
The body is made to be dynamic and can easily adjust to different positions and movements. The lower back, hips, feet, and ankles are some of the major areas of the body that are affected by an LLD discrepancy. If left untreated, a true leg length discrepancy can lead to bones and joints shifting out of alignment and soft tissue structures like muscles, tendons, ligaments, and fascia overworking to compensate.
Even though many people have slight differences in how long one leg is compared to the other, having a big difference between the legs can cause problems. A person's posture, the alignment of their spine, and the strain placed on their hip joints can all be impacted by leg length differences.
Some common symptoms include the following:
It is not always obvious, but one leg is shorter than the other
Issues with posture, like a slanted shoulder
Problems with walking, such as toe-walking or limping
A knee that is flexed on the long side and chronically hyperextended on the short side
Back, ankle, knee, or hip pain
Many individuals suffer from panic and anxiety after learning about their condition
Can Leg Length Discrepancy Be Corrected in Adults?
Yes, leg length discrepancy (LLD) in adults can be corrected. Using a heel lift (affiliate link) or wearing an orthotic shoe insert can help to even out the length of the legs and alleviate pain in some cases. Physical therapy, exercises, and other conservative treatments may be suggested for more severe cases. Adult LLD correction may necessitate surgery in some instances.
5 Exercises For Leg Length Discrepancy
1. Hamstring Stretches
Stretching the hamstrings can help alleviate LLD-related hip and lower back pain.
Steps:
Place your legs flat on the ground and have your foot pointed straight ahead while lying on your back.
Bring your knee closer to your chest as you raise one leg off the ground.
After holding the stretch for 20 to 30 seconds, release. Continue on the opposite leg.
On each leg, repeat the stretch two to three times.
2. Glute Bridges
Glute bridges can help improve balance and alleviate discomfort by strengthening the hip and lower back muscles.
Steps:
With your knees bent and feet flat on the ground, lie on your back.
While keeping your feet firmly planted on the ground, raise your hips toward the ceiling.
After holding the position for two to three seconds, return your hips to the floor.
Repeat this movement ten to 15 times.
3. Clamshells
Clamshells can help improve balance and alleviate discomfort by strengthening the hip muscles.
Steps:
Lay on your side with your feet together and your legs bent. The bent leg should be at a 90-degree angle.
While keeping your feet in contact, lift the knee of the top leg up toward the ceiling.
Return the leg to its starting position.
On each leg, perform the exercise ten to 15 times.
4. Calf Raises
Strengthening the muscles in the calves through calf raises can help improve balance and ease pain in the upper leg.
Steps:
Place your feet shoulder length apart when standing.
Rise onto the balls of your feet by raising your heels off the ground.
After holding the position for two to three seconds, return your heels to the ground.
Repeat this motion ten to 15 times.
5. Leg Raises
The muscles in the legs and hips can be strengthened with leg raises, resulting in improved balance and less discomfort.
Steps:
Place your legs flat on the ground while lying on your back. Make sure to keep your upper body straight.
Hold for two to three seconds as you raise one leg straight toward the ceiling.
Return the leg to its starting position.
On each leg, perform the exercise 10 to 15 times.
When Should Surgery Become an Option?
If there is a difference in leg length of more than two centimeters, surgery is recommended to either shorten the longer leg or lengthen the shorter leg.
Surgery to shorten the limbs: Your surgeon will remove a portion of the bone in the middle of the longer leg and then insert a rod, metal plates, or screws to reattach the bone ends and keep them in place while they heal.
Surgery to lengthen the limbs: The most common treatment involves lengthening the shorter leg with an external fixator, such as a Hexapod frame on the outside of the leg, or an internal fixator, such as a PRECICE nail, inside the leg.
Final Thoughts
Leg length discrepancy (LLD), a condition in which there is leg length inequality, is a prevalent problem that, if left untreated, can result in discomfort and impair overall body function. Congenital differences, fractures, joint and bone wear and tear, and other factors can all contribute to LLD. Problems with posture, difficulty walking, and pain in the back, hip, knee, or ankle, among other things, are all signs of LLD.
Utilizing a heel lift, inserts for orthotics, physical therapy, and, in severe cases, surgery are all options for LLD treatment. The five exercises in this article can help with LLD, including hamstring stretches, glute bridges, clamshells, calf raises, and leg raises. These exercises can help with balance and ease pain!
Frequently Asked Questions
Can exercise help with leg length discrepancy?
Yes, exercise can partially address leg length disparity. Exercise can help alleviate some of these symptoms, improve your posture, and reduce pain by strengthening the muscles that support your back, hips, knees, and feet. Correcting imbalances brought on by a difference in leg length can also be helped by performing specific exercises, such as stretching and strengthening exercises for the hips, legs, and lower back.
How can I improve my leg length discrepancy?
Self-improvement is always the best option to consider in most aspects of life. You can help improve your leg length discrepancy by taking the following steps:
Talk to a physician or physical therapist
Employ orthotics
Exercise
Physiotherapy
How do you fix one leg being shorter than the other?
A doctor or physical therapist might suggest one or more of the following:
Orthotics
Exercises for stretching and strengthening
Physiotherapy for the body
Surgery
Can a chiropractor help when one leg is longer than the other?
Yes, if one leg is longer than the other, a chiropractor can help. Pain in the back, hips, knees, and feet are just a few of the musculoskeletal conditions that can be treated by a chiropractor, who can also help alleviate symptoms brought on by a difference in leg lengths. A chiropractor can help realign the spine and improve posture through manual adjustments, which can lessen the pain and discomfort brought on by a difference in leg length.
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
