One Hip Sits Higher, Can Give the Perception of Leg Length Discrepancy
Are you one who faces the fact that standing on your feet are is not symmetrical or walking gives you a sense of imbalance, if that is the case, well you are not the only one.
Note that the hip area is a ball-and-socket joint, which forms the foundation for the rest of the body. But activities such as prolonged sitting or slight jarring, tripping, or slipping can move the hips out of alignment.
It is important to understand that a lateral pelvic tilt is the result of the tightening and shortening of the adductors, gluteus medius, and quadratus lumborum on one side of the body, and the simultaneous weakening and lengthening of the same muscles on the opposite side of the body. This imbalance causes the hips to raise, or hike, on one side and drop on the other side, hence the term lateral pelvic tilt.
Certain movements or stretches help realign the hips over time, lessening risk of pain and injury.
-
Runner’s stretch
Stand in Tadasana (mountain pose). Step one leg backward into a low lunge, bending the front leg so that the knee and shin are at a 90-degree angle.
Lower the hands to the floor, fingertips on each side of the front foot. With an exhale, mindfully straighten the front leg lifting the hips up and flexing the front toes. The upper body relaxes over the front leg. After three to five breaths, switch legs and repeat on the opposite side.
-
World’s greatest stretch
Step forward with your left leg and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching. Now move your left elbow inside your left foot and rest it on the floor. Square your hips so you feel a stretch on both sides and try to keep your back as flat as possible. Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.
-
IT-band stretch
Stand with your right leg crossed in front of your left leg. With your left arm extending overhead, reach to your right side as shown. Put your right hand on your hip. Push slightly on your right hip to move your hips to the left; you will feel a slight stretch along the left side of your torso. Continue to stretch so you feel a complete stretch in the outer torso, hip, upper thigh and knee of your left leg. Hold 20 to 30 seconds, then change sides. For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.
-
IT-band self-myofascial release
The IT band is a tendon. It doesn’t do any contracting bust simply transfers the contractile forces of the muscles that feed into it. These muscles are the tensor fascia latae (TFL), gluteus medius and maximus. Self-Myofascial Release or SMR – is the self-administered release of tension in soft tissues by using a foam roller. To begin with roll the foam roller up and down the side of one leg starting at the top of the hip and down to just above the knee. Lean back on your arm and bend your non-treated leg for added support. Roll up and down IT band, stopping on any hot spots. If you really want to dig into those trigger points, lift both legs off the ground. Grimace. In addition to applying steady pressure on hot spots, rock side-to-side on them. Repeat on other leg.
-
Lying Cross-Over
Lie down on your back on a comfortable surface like an exercise mat or a thick carpet. Bring your left leg across your body while keeping your right leg straight. Press your left leg on the ground. Also, make sure your shoulders are pinned to the ground. Hold this position for 15 to 30 seconds. Repeat on the opposite side.
-
The Bench Pigeon Stretch
Place your shin on to the bench dropping that back knee down to the ground, making sure you begin with your hips square. Keeping your leg as straight as possible, reach out and lean forward. As you do this, retract your shoulder blades and relax. Use your out breaths to sink that little bit further into the stretch each time.
-
Dancer’s stretch
Start off by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. Keep one hand on the floor and the other rested upon the bent knee. Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. Hold for 15 to 30 seconds then switch sides. Repeat for as many reps and duration as desired.
Practice stretching regularly to alleviate pain.