Leg imbalance

i am starting to feel that its a strengthening issue, just not sure what muscle to go after. What exercises did he give you for your hip flexor? I would do glute exercises on the weak leg. why did he say to stay on the flat? I know the flat bothers the weak leg more, but I feel training on flat brings on some strength to the leg. When I did a lot of running on the hills then go tempo on the flats I would feel the problem was at its worse.

The doc didn't give me any hip flexor exercises...he gave me a couple of stretches only. He said to work on flexibility first, and then I can work on strength. Thanks for your explanation about staying on flat surfaces. I was confused because fast running on flat surfaces trigger the problem, so I didn't know why I should avoid hills. Maybe the hill running I do (including 1-2 weekly repeat sessions) is perpetuating the problem?

Any suggestions about strengthening the glutes and hip flexors? The doc said to stay away from lunges, but I don't know if I should listen to him.

i have a appointment for protonics.has anyone tried it.

what the hell is he talking about

I am trying hard to figure this out, so if I ever find anything that works I will post on this thread and you do the same

thanks

i will go see a posture control dude in lincoln nebraska to fit a device to correct this ugly problem.i do not have to wear it running,but will have to wear it until i can evenly distribute my body weight.

Geez Phill, you've really caused a stir with that question!

I'm more confused after reading all the replies than I was before. I have a similar problem with my right Vastus Medialis being substantially weaker than my left, causing lower back pain in my back (That's what Helen (chiro) said and my back was the reason I first started seeing her 2 years ago)

She says the 'firing' mechanism aint working on my right glute and given me these tough core stability exercises to do against a wall and on a fitball.

Anyway from what I can see from your running style, you look pretty darn efficient and I wouldn't stress too much. Speak to Helen and see what she says... she's pretty good at troubleshooting these things (not gonna let on your marathon PB - that's just embarrass you ;-)

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After years of trying to fix a leg imbalance, I found one thing that has worked- Rolfing. I just went through the 10 sessions. It is expensive and can be unbelievably painful, but it has made a noticeable difference in my body. My hips and shoulders are aligned, the kyphosis in my back is practically gone, and I seem to be running more evenly. They say the effects are long lasting, and you actually improve for about a year after you go through the program. But that remains to be seen.

Looks like a number of cases mentioned b4 are due to either:

1)Track running; as in running workouts on standard outdoor 400m or indoor tracks making primarily left turns. The excessive lateral torque generated by repeated left turns causes muscular and structural damages, hence resulting in leg imbalances (in length, strength, neuromuscular coordination, etc).

2)Road running, particularly if u run on the same side of the road frequently. Roads are typically slanted/cambered to cater for proper drainage. This causes leg length discrepancies also because your hips adjust to the differences in lateral gradient in order to keep your upper body in balance. As a result, as in track curve running, one leg/hip is always hyperextended (on the lower slope portion) while the other leg/hip (nearer the higher slope)is always being compressed.

3) Basically making the same direction in terms of turns when running loops, be it on roads, track, trails, grass fields, etc. Always the leg/hip that is the inner leg when making turns become shorter and overtime, less functional. Nerves on the compressed side are also pinched and this often causes the runner to lose feeling or control, particularly after a reasonable length of running time.

Basically, its a misalignment, overuse issue leading to muscular and structural imbalances. Single leg strengthening helps but you still have to correct your training methods/direction of running.

BUMP, has anyone on here actually found a solution

I have been trying to figure out leg, hip, back, problems for over 20 years but nothing gave anything but temporary help. ART, massage, chiro, egoscue, rolfing, and the list goes on and on. My knees particularly the left go knock-knee, the left foot turns out, and I continue to have all sorts of back, hip, and psoas problems. One side of the body feels and runs completely different from the other. I tried something last week on my own based on my observations (although I always point it out to therapists). I notice that if I align my knees up my feet rest on the outer sides of the foot, they don't fall flat. When I move forward they push the foot to the side (pronation) and that sets a chain of things off: feet roll inward, knees knock, leg rotates inward, can't balance through hips left hip rises on one side and everything goes completely awkward. I finally cut a section out of the bottom of my insoles under that tuberosity of the 5th metatarsal. Bamm, right away I aligned up much better, my runs got much faster and were more effecient (and dare I say even pleasant!). I felt like my feet were rolling forward rather than jarring to the side and I felt many years younger through the legs and with my stride. I know this is not for everyone but I never really heard of this bone causing pronation problems before until I tried the aline foot supports this summer (it cuts a small part out under this bone). While these http://www.aline.com/ did not fully work for my running they gave me the idea. Before that I used the posture control insoles that worked a bit for a few weeks but never fully as I blistered often in them particularly under that one foot bone. Anyhow I have had almost 10 days of excellent and well balanced running-probably the best streak in many a year. I am tweaking through all the insoles that I have trying to find the right size to cut out, but so far so good. Has anyone heard of anything like this before? Podiatrists? Can that bone have such an ill effect on running to throw everything out of whack for years. Maybe someone else notices something similar with their feet so I'll throw this out to letsrun land. By the way when I had orthotics made in the past the podiatrist didn't notice or address this issue that seems so obvious now.

Wow! I can't believe I'm reading these posts. I have had the same problem for years!!! NO-ONE has EVER been able to figure out this problem, and I've seen some of the best sports therapists in Canada. I have NEVER met anyone with this problem, so I'm so comforted to know that I'm really not crazy!!!!!

Basically, this is my problem, my right leg goes "limp" when I'm running fast and long. It won't happen when I go for really short runs, or when I run on uneven surfaces with hills and on trails. However, running on a track just exacerbates this problem. Or, when I ran fast on the road, even in 5km races, my right leg would just lose control, and it would go limp. When I was a runner, I dropped out of so many races over 1500m because of this problem - which was very embarrassing to say the least. After seeing numerous chiropractors, physiotherapists, naturopathic doctors, massage therapists, getting MRI's, nerve function tests, and various balance tests, and NOBODY found ANYTHING!!! It's no wonder that my family doctor told me I was a hypochondriac...I really felt like I was going crazy...so I totally gave up on running. So ten years later, after having two children and getting totally out-of-shape, I started jogging again, and the problem as reoccurred. So, I swim, bike, do a lot of strengthening exercises, and really focus on my glutes. I've noticed a huge improvement in the past year, but the problem has really never gone away. I also notice that my hip flexor in my problem leg gets really tight/sore when I do a longer run (over 45 minutes). I find that when I fire my right glute (the gimp side), by doing excessive glute exercises, I don't notice the problem as much. This is such a crazy "injury" although I can't even call it that, because it doesn't hurt...it just hurts my pride :) because I can't do the most fun, amazing, activity i like~ ANY ADVICE is appreciated!!!!

I think the problem most of you are having are tight or spasming hip flexors (psoas muscle) I didn't run for 18 years because of this until I found out about this stretch.

Go here and to the bottom of the page for some info

http://www.julstro.com/what_happens_exactly.html

Hi there. I have the exact same leg problem as you, but in my right leg. I've heard that if you're right-handed, that side of your body can be up to 20% stronger than your left, and vice versa.

I have never been able to figure this problem out. However, I haven't had the problem so a little while now, because I do the following:

- I bike a lot, and focus on my weaker leg. Sometimes I just pedal with my weaker leg.

- I do a lot of isolated leg strengthening exercises, and really focus on my glutes and hips. These areas have been very week, and have contributed to this hip problem.

- A physiotherapist friend of mine gave me specific exercises because she discovered that my pelvis is sort of "twisted." So, here's the exercise:

You lay down on your back, in front of a wall. One leg needs to be straight on the floor, and the other leg needs to be at a 90 degree angel, with your foot on the wall. Heel flat on the wall. Then, you push with your foot against the wall. Hold this for 10-20seconds, and do this religiously everyday. This exercise has TREMENDOUSLY helped me. I hope it will help you too.

- I noticed that my "gimp" leg is flatter than my good leg, so I do a lot of arch curls (flex) - like as if you're going to do ballet. Really strengthen your feet.

- I do balancing exercises. I stand on one foot for one minute with my eyes closed. You will notice that that your weaker leg has less balance. This also increases your spatial awareness.

- Lunges/squats/one-legged lunges with weights also help.

- Running barefoot on soft surfaces have also increased my foot strength.

Hope this helps!

Is it possible that we are all too observant and think too much?

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