Leg Length Discrepancy
Reduce functional leg length discrepancy with targeted exercises. Improve hip alignment and fix lateral pelvic tilt, a twisted pelvis, and foot overpronation with the Pelvic Clock® workout. Restore muscle balance and symmetry while relieving hip and lower back pain.
EXERCISES FOR FUNCTIONAL LEG LENGTH DISCREPANCY
Leg Length Discrepancy
Ninety percent of people have some leg-length discrepancy. A slightly shorter leg might seem insignificant, as no one checks their leg length—until pain in the knee, hip, or lower back sends them to the doctor.
Research shows that about 75 percent of low back pain patients have a leg length discrepancy, and 84 percent of hip replacement patients have osteoarthritis in the longer limb.
Leg length discrepancy can be functional or anatomical.
If your leg length discrepancy is anatomical, it’s important to consult with an orthopedic doctor.
Functional leg length discrepancy is caused by muscle imbalances, often linked to pelvic obliquity, where the pelvis is tilted, rotated, or twisted to one side, causing one hip to sit higher than the other (hip hike).
These muscle imbalances can be addressed through the right exercises.
Since the Middle Ages, leg length discrepancy has been treated with a shoe lift. But a shoe lift alone won’t fix muscle imbalance—you also need regular corrective exercises.
How the Pelvic Clock® Can Help Correct Functional Leg Length Discrepancy
The Pelvic Clock® device makes corrective exercises more effective.
The Pelvic Clock® workout targets:
Get started with our four-week exercise program to gradually learn the basics and prepare your pelvis for more advanced exercises:
Once you're comfortable with the basics, incorporate advanced stretches to help lengthen the shorter leg.
Stretch FOR LATERAL PELVIC TILT & UNEVEN HIPS
Lateral Pelvic Tilt is when the hips are uneven, with one hip higher than the other, and the Quadratus Lumborum muscle on the shorter side is tight. The Pelvic Clock® Side Stretch helps release this tightness and improve pelvic alignment.
STRETCH FOR TWISTED PELVIS
When one hip turns inward and the other outward, the pelvis twists. This can cause functional leg length discrepancy and lead to hip and lower back pain.
The Pelvic Clock® exercise "3-9 with feet on the wall" helps self-correct pelvic alignment by stretching the restricted area of the pelvis and strengthening the weaker side of your core, restoring muscle balance.
STRETCH FOR TIGHT HIP FLEXORS
Sitting for long periods, driving, cycling, or sleeping on your side can cause the psoas muscle to become short and tight. A tight psoas can pull unevenly on one hip, leading to rotation, twisting, or tilting of the pelvis. This imbalance may contribute to functional leg length discrepancy, discomfort, and hip or lower back pain. Releasing tight hip flexors is essential for proper pelvic alignment
STRETCH FOR OUTER LEG
Position your pelvis on the device and extend your legs straight up toward the ceiling. Keep your arms flat on the floor for support.
Left Leg Stretch
Tilt your pelvis to 3 o’clock and drop your left hip toward the floor. Keep both feet above the device and try to straighten your left leg.
HOLD the stretch for 15 to 30 seconds, then return your pelvis to the center.
Right Leg Stretch
Tilt your pelvis to 9 o’clock and drop your right hip toward the floor. Keep both feet above the device and try to straighten your right leg.
HOLD the stretch for 15 to 30 seconds, then return your pelvis to the center.
You should feel this stretch on the outside of your knee.One leg may feel a more intense stretch. Focus on stretching the tighter leg for a longer duration.
For a deeper stretch, turn your feet inward (similar to a clubfoot position) and straighten one knee at a time.
STRETCH FOR Overpronation of the Foot
Overpronation of the Foot
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
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.