Leg Length Discrepancy: 5 Exercises You Can Do at Home
Leg length discrepancy (LLD) is a common condition when one leg is shorter than the other. This can lead to various issues, including back, hip, knee, and ankle pain. While several treatment options are available, including surgery and physical therapy, you can also do exercises at home to manage LLD.
Understanding Leg Length Discrepancy
Various factors, including developmental abnormalities, injuries, and conditions like scoliosis, can cause leg length discrepancy. It is important to note that a slight difference in leg length is common and may not cause any symptoms. However, a significant difference in leg length can lead to various issues, including poor posture, gait abnormalities, and joint pain.
Managing Leg Length Discrepancy: 5 Home Exercises
If you have been diagnosed with LLD, there are several exercises you can do at home to help manage your symptoms and improve your overall function. Here are five exercises that can help:
1. Hamstring Stretch
The hamstring stretch is a simple exercise that can help improve leg flexibility and reduce muscle tension.
- Lay on your back with your knees bent and feet flat on the floor.
- Slowly lift one leg off the ground and use your hands to pull it towards your chest.
- Hold the stretch for 30 seconds, then switch sides.
2. Leg Lengthening Exercise
- Lay on your back with one leg extended and the other bent at the knee. Slowly lift the extended leg off the ground and hold it for 5-10 seconds before lowering it back down.
- Repeat this exercise 10-15 times on each leg.
3. Squats
Squats are an excellent exercise for strengthening the legs and improving overall balance.
- Stand with your feet shoulder-width apart and your toes pointing forward. Slowly lower your body into a squatting position, keeping your back straight and your knees over your toes.
- Hold the squat for 5-10 seconds before standing back up.
- Repeat this exercise 10-15 times.
4. Lunges
Lunges are another excellent exercise for improving leg strength and balance.
- Stand with your feet hip-width apart and your hands on your hips.
- Step forward with one leg, lowering your body into a lunge position. Make sure to keep your back straight and your knees over your toes.
- Hold the lunge for 5-10 seconds before returning to the starting position. Repeat this exercise 10-15 times on each leg.
5. Calf Raises
Calf raises are a simple exercise that can help improve strength in the lower legs.
- Start by standing with your feet hip-width apart and your hands on your hips
- Slowly rise onto the balls of your feet, then lower back down.
- Repeat this exercise 10-15 times.
Chiropractic Care for Leg Length Discrepancy
Chiropractic care can be an effective treatment option for LLD. A chiropractor can help identify the underlying cause of the discrepancy and develop a treatment plan that may include adjustments, exercises, and other therapies. Working with a qualified chiropractor with experience treating LLD is essential.
Alleviate Discomfort from Leg Length Discrepancy
In addition to exercises and chiropractic care, you can use several other strategies to alleviate discomfort from LLD. These may include using shoe inserts or lifts, wearing supportive footwear, and practising good posture. Working with your healthcare provider to develop a comprehensive care plan is vital.
References
1. Mayo Clinic Staff. (2020). Leg Length Discrepancy. Retrieved from https://www.mayoclinic.org/diseases-conditions/leg-length-discrepancy/symptoms-causes/syc-20355313
2. Singh, A. (2020). Leg Length Discrepancy: 5 Exercises You Can Do at Home. Retrieved from https://www.spineuniverse.com/conditions/spinal-deformity/leg-length-discrepancy-5-exercises-you-can-do-home
3. Coronado, R. A., & Abolhassani, M. (2013). Leg Length Discrepancy: Diagnosis and Treatment. International Orthopaedics, 37(3), 539–545. https://doi.org/10.1007/s00264-012-1589-0
4. Goudie, J., & Bialocerkowski, A. (2008). The management of leg length discrepancy in adults: A review of the literature. Manual Therapy, 13(2), 129–138. https://doi.org/10.1016
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