If you’re having trouble finding your hips, look at an anatomical diagram for reference. That’ll make it a little easier to visualize where your bones are.
If one ankle now extends farther than the other, you may have an alignment issue.
Repetitions: Do five 5-second reps, switching legs with each rep. Tip: Afterward, clench your fists and hold them side-by-side between your knees. Squeeze your fists with your knees for 5 seconds, 5 times. This’ll recalibrate your pubic symphysis (the joint in the middle of your pelvic bones). [4] X Research source Be sure to keep the pole or stick rigid during this exercise. It helps to hold both ends with your hands while you flex your legs. Try to target the leg that feels “longer” with this exercise. If your right leg feels slightly longer than your left, start by sliding the pole beneath your right knee and setting it on top of your left knee.
Repetitions: Rock back and forth multiple times for 10 seconds. Repeat this exercise with each leg. This stretch targets your SI joint as well as your hip flexor muscles.
Repetitions: Hold this pose for 20-60 seconds. Then, switch legs and repeat the exercise again. Try to keep your torso straight and your shoulders even as you do this stretch. If you’d like a little more support, perch yourself on a pillow or yoga block before you start. The 90/90 stretch is another great way to target your QL muscles. [7] X Research source
Your sacroiliac (SI) joint (the joint that connects your hips with your lower spine) can also contribute to functional LLD. When your SI joint rotates, it makes one hip look higher than the one the opposite side. [9] X Research source
Believe it or not, around 75% of people have anatomical LLD to some extent. It only becomes a noticeable issue when it’s at least 2 cm (0. 8 in). Mild cases can often be treated with heel inserts, while more severe cases may require surgery. Your doctor may take some leg X-rays to pinpoint what’s causing your LLD.
Visit your doctor get an official scoliosis diagnosis. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Treating adult scoliosis doesn’t typically require intense treatment—your doctor might suggest taking OTC painkillers, stretching regularly, and taking steps to improve your posture. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Functional LLD is strongly associated with stiff and tight QL muscles. [15] X Research source With this in mind, your doctor might suggest a treatment plan that targets that muscle specifically. Functional LLD treatments aren’t as straightforward as structural LLD treatments. Some medical professionals will focus on re-teaching your nervous system to relax muscles that get tightened involuntarily and creating better posture habits. [16] X Research source
Stretching regularly Building your core muscles Practicing good posture Taking OTC painkillers[17] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
An osteotomy (removing a small portion of the leg bone) A leg-lengthening surgery[18] X Research source An epiphysiodesis (a surgery that affects the bone’s growth process) is a common treatment option for children with LLD. Unfortunately, it’s not a viable option for adults (whose bones have already stopped growing). [19] X Research source
