Short leg syndrome is a term that describes two conditions, anatomical and functional short leg syndrome. Shoe inserts correct an anatomical short leg leg problem. Functional short leg syndrome occurs when muscles imbalance in the legs and hips pull one leg up, making it appear shorter. A physical therapist can tell you specifically where your muscle imbalances are, but a tight psoas, hamstrings, glutes and quads are the likely causes.
Supine Hamstring Stretch
The supine hamstring stretch loosens the muscles of the back of the leg. Stretches for short leg syndrome are for the shorter leg -- stretching both legs equally won't correct a muscle imbalance. To perform this stretch, lie on your back with your legs through an open doorway. Place the bottom of your short leg straight against the doorway with your other knee bent and foot on the floor. Scoot forward until you feel the stretch in your calf and hamstring. Tilting the pelvis forward increases the stretch and arches your lower back.
Leg Crossover Stretch
The leg crossover stretch lengthens not only the gluteus maximus muscle, which is the main buttocks muscle, but also the small muscles in the buttocks and hips called the gluteus medius and minimus. To perform this stretch for your short leg side, lie on your back and cross your short leg onto the knee of your other leg with both knees bent. The foot of the longer starts on the floor. Then rotate your hips toward the long leg as far as you can without your shoulders lifting off the floor. This stretch also elongates the obliques on the sides of the waist.
Kneeling Hip-flexor Stretch
The quadriceps and hip flexors stretch during the kneeling hip-flexor stretch. To perform this stretch, kneel on the knee of the short leg with the other leg forward and bend both knees to 90-degree angles. With a flat back, bend the front knee and move the pelvis forward. Leaning the upper body forward won't stretch the hip flexors. Some people might need to place a small pillow, towel or folded yoga mat under their knee to avoid pain on a hard floor.
Lying Hip Flexor Stetch
The lying hip flexor stretch lengthens the psoas major, psoas minor, iliacus and other muscles of the hips. The hip flexors bring the hip forward and up toward the abdomen. To perform the lying hip flexor stretch, lie face up on a massage table or bench. The floor is not suitable because the short leg needs room to lower off of the edge. Hang the short leg over the edge with the knee bent and pull the other leg bent into your chest until you feel a stretch in the hip of the short leg. The leg should not touch the floor. Lying on the edge of a bed is an alternative, but the bed should be flat.
References
- Inner Sport Chiropratic: Short Leg Syndrome: What Does the Research Say?
- Personal Best Running: Running Injuries
- American Council on Exercise: Supine Hamstrings Stretch
- American Council on Exercise: Leg Crossover Stretch
- American Council on Exercise: Kneeling Hip-flexor Stretch
- PhysioAdvisor.com: Hip Flexor Stretches
Member Comments