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How to Correct Leg Length Discrepancy with Functional Solutions

I’m not a doctor and this is not medical advice. If you’ve had an accident, go see a doctor.

The western medicine solution for leg length discrepancy is to use shoe inserts to level out the legs. Unfortunately it appears about 90% of leg length discrepancy are functional due to a pelvic rotation and not structural due to different bone lengths, so adding a shoe insert may only make the functional problem worse by further rotating the pelvis. Proper human movement will correct this in most cases.

  • Lie down on your back with your legs straight and push one leg out as far from your hips as you can while pulling the other leg as high into your hip as possible. Hold this position for a few seconds and then switch sides. Perform a few repetitions to become aware of how your hips rotate and shift.

  • Perform glute bridges with a band around the knees and push the knees out. Then perform glute bridges with a ball between your knees and squeeze the knees in. Doing this will help to settle your hips into a good position. Aim for 3 sets of 20 repetitions.

  • Stand on one leg and perform a hip hike where you raise the hip of the up leg above the standing leg hip.

Most people have different length legs and it causes no problems. If you suspect it is creating your pain, consider performing more exercise on a single leg. You can progress to lunges and other single leg exercises. Leg length discrepancy does not require special training, but simply using your body as its meant to be used will correct this. It's advised to work with a fitness professional or record yourself when exercising to visualize if and when your pelvis rotates during exercise.

Look at common postures you maintain throughout your day where your hips are uneven or twisted and consider adopting more balanced or even postures. If you'd like further assistance, schedule a fitness consultation and work with me directly. If you have questions, please leave them down below! - Tom

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