5 Tips for Living With a Leg Length Discrepancy

These tips will get you feeling good and moving smooth. They've changed my life for the better, perhaps they'll do the same for you.

1. Get Your Shoes Lifted!

If you have a leg length different of ~1/2” or greater (even 1/4"), then I'm sorry to tell you that it's pretty much necessary to get your shoes lifted. Otherwise, you're probably going to have back, hip, or knee pain from your LLD, if you don't already.

From the time I was nineteen, I woke up with low back pain every day and had to do 30 minutes of yoga each morning to alleviate it. Once I began lifting my shoes in my early thirties, the pain vanished. However, my journey to balance was just beginning and continues today as I'm about to turn 40.

A shoe lift will greatly improve your gait as well as relieve strain in your hips and spine. You’ll be amazed at the difference a little lift can make, and the balance it can bring.

Visit a chiropractor or podiatrist to have your LLD properly diagnosed, then find a local cobbler or specialty shop and let them guide you through the lift process, or send them off to American Heelers in Ohio (orthopedicshoelift.com).

For more information on what to look and ask for when getting shoe lifts, see my upcoming post (Best Shoe Lift Practices for LLD) where I’ll show you the exact form I send to American Heelers and what I look for when picking out the best footwear to have lifted.

My go to shoes to lift are the Altra Experience Flow. They're the first pair I've had lifted that feel the same when stepping on each foot.

2. Balance Movements Between Each Leg

With LLD, it’s common to move each leg differently, which can lead to muscle imbalances, joint pain, and even injuries. To prevent this, it’s crucial to consciously balance movements between both legs while walking, running, or working out.

Pay attention to how each leg feels during movement. When walking, how do you land on each foot? Does each knee bend the same? Do you push off and stride the same? Are you leaning more on your longer leg or shifting your weight unevenly? Are your hips balanced?

Personally, I never feel totally balanced. However, the more mindful I am when walking, the more balanced I become. I learn to recognize the difference between each side and find ways to improve balance between the two, like the way I land different on my left foot and bend my left knee less (even though it’s my longer leg). When I notice this I can consciously step and stride in a more balanced way.

Try to distribute your weight equally between both legs (even while standing) and avoid compensating with your hips, knees, or lower back.

Balancing exercises, such as standing on one leg or practicing controlled lunges, can help strengthen both sides of your body and improve symmetry. Working with a physical therapist can also be beneficial, as they can provide tailored exercises to help you balance movements and correct any muscular imbalances.

Biking or using an elliptical can also be quite beneficial, as well as exercise bands. Also, standing on a Bosu ball one leg at a time could work wonders (but be careful).

3. Use EVA Foam Boards for Yoga and Exercise

If you practice yoga or engage in other shoeless exercises, or work at a standing dest, using EVA foam boards under your shorter leg can make all the difference.

With yoga, particularly mountain pose and standing forward folds, you need balanced hips. An EVA foam board, such as one from SoleTech, that matches your LLD, is one of the best things you can do for yourself. They allow you to perform exercises with proper form and alignment, reducing the likelihood of injury, bringing balance to your life, and keeping you pain free.

For years I tried doing yoga with a slipper, sandal, or five finger shoe on my shorter leg, however that threw off my balance even more not having the same platform, and a 3/4” EVA foam board has made all the difference. I even took it on a mile hike to cave yoga a couple times this last weekend.

You may need to cut the sheet down to smaller boards, which can be tricky, but you'll get multiple boards out of it.

• SoleTech Diamond EVA

• SoleTech 3/4 EVA Foam Sheet

• SoleTech 1/2 EVA Foam Sheet

4. Strengthen Your Legs and Hips with Kettlebell Swings, Lunges, and Goblet Squats

Kettlebell exercises such as swings, lunges, and goblet squats can help you develop much needed leg, core, back, and hip strength to achieve greater balance.

• Kettlebell swings work the entire posterior chain, including the hamstrings, glutes, back and core, helping to improve stability and strength on both sides of your body. For myself, I feel like they help raise me out of my hips, which I tent to sink into, particularly on the side of my longer leg.

• Lunges can be especially beneficial for evening out imbalances, as they target each leg individually and improve coordination. Try forward, backward, and sideways lunges for working different muscle groups.

• Goblet squats strengthen the quadriceps, hamstrings, and glutes while requiring proper form and core strength to ensure balance between both sides of the body. For years I was a bit afraid of doing squats due to my LLD, however they’ve really helped improve my posture. Begin with light weights to make sure it’s an action you can perform comfortably.

When doing these exercises, focus on maintaining an even range of motion for each leg. Over time, this will help you build more symmetry between your legs and minimize compensations caused by LLD as you gain strength and balance.

For over a decade, I had neglected my leg strength (aside from yoga and occasional jogging). Now I’m doing daily kettlebell swings, as well as squats or lunges. Within two weeks of beginning this practice, I went from struggling a bit up the stairs to bounding up several flights with ease. The explosive movement of the swings really help energize you while also strengthening and balancing your hips. Take it slow at first, paying close attention to proper form (see YouTube). When you’re comfortable with the movement, get more explosive with it and up the weight.

• Yes4All Neoprene Coated Kettlebells (I much prefer the neoprene version to vinyl)

• Kettlebell Kings Competition Kettlebells

5. Find A Sandal to Wear on Shorter Leg

When dealing with LLD and moving around the house barefoot, you’re going to fall back to bad gait mechanics which could lead to imbalances and low back pain. Therefore, you may want to get a sandal that has a very similar stack height to your leg length difference. The sandal should be fairly flat and with minimal arch. If you have hardwood, tile or laminate, you’ll want a firmer sandal to closer match your flooring.

Finding a comfortable sandal to wear around the house for your shorter leg can make a huge difference in how you feel day-to-day.

Another option is to get a lift in a pair of sandals or slippers. However, my experience with slip-on lifts is that it isn’t very pleasant and leads to very different walking mechanics between the two sides.

My left leg is 3/4” longer than my right, therefore a sandal with a stack between 16mm to 22mm (-3mm difference) works best for me, and I’ve found a Teva slip-on sandal that works great.

I’ve also experimented with making my own sandals for wearing around the house, but I could never get the straps comfortable enough on my shorter leg. One day I’ll try again and let you know how it goes. What I’d love to do is make one with a perfectly flat bamboo footbed with a nice gentle rocker.

I even have a separate sandal I wear in the shower. Perhaps something you'll appreciate as well. I wear a flat Old Navy thong or a Croc (classic or mellow). These Chaco's (Chillos men's or Chillos women's) would be great if you want more arch support.

Conclusion

I hope these tips make living with LLD easier and more balanced for you. Don't be afraid to spend a few bucks on some essential products that will help you find the balance you're looking for.

It's all about finding what works best for you and making those small tweaks for a more comfortable life.

"As an Amazon Associate I earn from qualified purchases on affiliate marketing links. Buying from the included links helps me help you on your LLD journey."