Leg Length Discrepancy
Functional leg length discrepancy is caused by muscle imbalances. You can address these muscle imbalances with regular corrective exercises.
EXERCISES FOR FUNCTIONAL LEG LENGTH DISCREPANCY
Leg Length Discrepancy
Ninety percent of the population has some leg-length discrepancy. At first glance, a slightly shorter leg is no big deal. After all, nobody measures the length of their legs — that is, until the pain in their knee, hip, or lower back brings them to a doctor. Doctors find that about 75 percent of low back pain patients have a different leg length and 84 percent of hip replacement patients have osteoarthritis in the longer limb.
Leg length discrepancy can be functional or anatomical.
If you have anatomical leg length discrepancy, you should discuss it with an orthopedic doctor.
Functional leg length difference is caused by muscle imbalances. This is associated with crooked posture and pelvic obliquity while sitting, standing, walking, or playing sports. You can address these muscle imbalances with the appropriate exercises.
Since the Middle Ages, leg length discrepancy has been treated with a shoe lift. But there is no way to fix core muscle imbalance with a shoe lift alone. You also need to perform regular corrective exercises.
The Pelvic Clock device makes corrective exercises more effective. It helps you do the following:
Correct a rotated or twisted pelvis
Improve body alignment
Strengthen dormant core muscles
Stretch tight hips and the lower back
Get started with our four-week exercise program to gradually learn the basics and prepare your pelvis for more advanced exercises:
Exercise “3-9” with straight legs above the device
Get into position with your legs stretched upward. Lay your arms flat on the floor to anchor yourself.
Tilt your pelvis to 3 o'clock and lower your left hip to the floor. Keeping both feet above the device, try to straighten your left leg. HOLD this stretch for 15 to 30 seconds, then bring your pelvis back up to center.
2. Tilt your pelvis to 9 o'clock and lower your right hip to the floor. Keeping both feet above the device, try to straighten your right leg. HOLD this stretch for 15 to 30 seconds, then bring your pelvis back up to center.
Repeat 10 times.
You should feel this stretch on the outside of your knee. On one side the stretch will be more intense. Spend more time stretching the tighter leg.
When you are ready for a deeper stretch, point your feet inward and try to straighten one knee at the time.
Leg length discrepancy affects not only the hips but also the knees, ankles, and feet.
As your body tries to level the discrepancy, the foot on the longer leg rolls inwards and pronates excessively. Overpronation of the foot leads to internal rotation of the tibia and forces the knee to point inwards. A misaligned knee is at high risk of injuries and premature osteoarthritis. When the knee is pointed inwards, the hip rotates inward as well. This results in a tight IT bend, a tight piriformis, and hip pain.
You can use the Pelvic Clock device upside down for correction of overpronation and for strengthening the arches of the feet. You should feel a good stretch on the outside of your hips, knees, and ankles.
Ankle & Piriformis Stretch for Overpronators
Ankle & Piriformis Stretch for Overpronators
Place the flat surface of the Pelvic Clock® exercise device on the floor between your feet. Stand with outer sides of your feet on the floor and the inner sides of the feet on the round surface of the device. Wrap your feet around the Pelvic Clock exercise device and curl your toes to mimic the shape of the device with your feet.
Lean forward and squat like a downhill skier, keeping your knees wide with your weight on the outer sides of your feet. Touch the floor with your fingertips or clasp your hands behind your back and pull your shoulders back. HOLD this squat for 15-45 seconds. Then, return to the starting position.
Repeat 5 times.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
This product is not a toy. Keep out of reach of children and pets.
You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.