I have a leg length discrepancy of around 7mm. The discrepancy originates from the lower limbs only. After runs (fore foot runner) the longer leg’s calves ache significantly more. The longer leg is also stronger. What can I do to even things out. I have recently removed the insoles from my running shoes for which the leg is longer but does not seem to have any impact. What things related to this issue can i do to increase efficiency and economy?
I have about the same discrepancy, slightly less. I did a lot of step-ups onto a block about 12 inches high at 3-10min per leg. I have been a huge fan of minimalist shoes and training for a long time for recovery and that has helped improve my posture since I stand mostly on the short leg. I also use an extra LOOK cleat when cycling and that has also helped equal development in the legs. I also think compression sleeves have really helped the calf discomfort that I also get. I have really worked at the heel to butt stretch after running a mile to really loosen the hip flexor which helps everything. That stretch alone is most likely your best bet oddly enough. If it starts to tighten up I get out the yoga strap and work on it. Any hip pain? I get that if I let things go too much and I have to roll on a tennis ball quite a bit. Hope this helps.
I would attempt to add to the shoe of the shorter leg. Heel lift is the most common way (and short of an orthotic, likely most effective), however you can try adding a thicker insole. good luck!
7 mm is really not significant. I went in for a fitting once and the guy showed me I was about 10mm off. I spent the next couple of years chasing solutions until I got another opinion that stated it was minor. He further stated that when you start playing with insoles or blocking one shoe you just introduce other problems as you body compensates. So I stopped playing around with things and they just settled back to the pre-discovery non-issue.
The calf ache is likely not related to the discrepency at all.
Chad
leg length discrepency of 7mm is nomal, but if you are getting injuries as a result go with the orthotics
my legs are about 10mm diff, got custom insoles from my chiro and a lot of the niggly aches and pains from running faded
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My experience with the leg length difference:
I have about a 9mm difference. In high school (13 years ago) I had some lower back problems when I started running and started to wear a heel lift after getting advice on the leg length difference. Wearing it helped with the lower back problems. I ended up dropping the heel lift and got a pair of othrodix in college and had little problems throughout, working up to 95 miles a week. After college, I started to run more (110 a week) and noticed some issues, ended up putting the heel lift back in. I had little issues after that, other than getting used to the new position my one leg was now in - mostly just knotted up/tight muslces. Still was able to run a marathon 2 weeks later in a respectable time.
I notice that during the time that I was running 80 - 120 miles a week with the heel lift, I could not walk around without the lift or my hip/piriformis would tighten up. I have since ran much less and have found that I can walk around barefoot without that tightness coming on.
I don’t think the heel lift will hurt if you implement it slowly over time. I am a midfoot striker, FYI. Having that extra height in the heel may help build up the calf properly.
Where are you (meaning everyone who posted so far) getting your leg length measurements from-chiropractor, physical therapist, etc?
I’m sure that I have this situation and I would like to get it quantified.
In the past, I have had insoles, such as a Spenco pad, in the short-leg shoe of my bike and run shoes, but I don’t know if it was enough and I still have pain in my achilles area.
I’m not sure what my discrepancy, but it’s bigger than the norm, probably 2x.
I was having lots of problems in the late 30s with patellar chondro and to a lesser degree, lower back pain. I always figured that doing some balancing would cause problems with “adapted” muscalture, etc etc, but realized the runners knee was due to the discrepancy. I basically have an extra insole in the shoes for shorter leg, and that has helped a fair amount.
I’m on my second year of doing ironmans.
If you use the same brand of training shoes over and over, then you’ll have perfectly fitting extra insoles. Otherwise, Dr. Scholls.
When I have seen PTs they have all said I have a leg length difference as did podiatrist. I have both running and cycling orthotics. I have had different professionals tell me left leg was longer and others say right leg was longer…hmmm. Some have said it can be functional leg length difference.
I recently had full leg X rays for a surgery (HTO) I’m going to have. I asked the ortho what my leg lengths were as if they were off I was going to shim one of my bike shoe cleats half the difference…mine were very close less that .5 mm and he said normally he sees a 4-5 mm difference. After surgery I will be like most normal folks with 4-5 mm difference.
I’d be cautious of how leg length differences are determined and how accurate the findings are.
Are the bones in one leg longer, or is perhaps your pelvis tilted/twisted etc.? I’ve had problems in the past with leg length discrepancy, but it’s always due to my pelvis alignment, which can be corrected. Keeping it there is another issue.
Are the bones in one leg longer, or is perhaps your pelvis tilted/twisted etc.? I’ve had problems in the past with leg length discrepancy, but it’s always due to my pelvis alignment, which can be corrected. Keeping it there is another issue.
How do they correct pelvis alignment? I see a sports chiropractor that told me I have a functional leg length discrepancy of 19mm, but it looks like the hip is actually higher on one side (rather than a leg issue as I see it). So, I’ve started wearing orthotics which have a heel lift of 9mm on the shorter side. It all seems bizarre to me because I had been measured before with no issues (growing up and in the military). The latest test (including x-ray) was done 3.5 years after I had a patellar tendon rupture with consequent crutches and leg immobilizer on what is now the shorter side. I saw the x-ray and the difference in my hips is obvious (even to me), but I question the fact that it wasn’t there previously and wonder whether I changed my gait (and my positioning) due to my prior injury.
I’m no PT, but I visit a good one (in my opinion). Imbalances within the body can cause the pelvis to rotate, or twist, which will effectively makes one leg longer than the other. As such, the body will try and compensate, and shorten the stride of one leg. This leads to all kinds of problems: ham strings, IT, hip flexors, gluteus muscle issues, etc… I’ve had them all. I now train in custom orthotics in an effort to maintain my alignment. Seems to be working for me. According to my PT, my arch would collapse causing my leg to rotate which ultimately would pull my pelvis out of its neutral position. Again, I’m no PT, I’m just repeating (to the best of my recollection) what I was told.