How to Fix a Short Leg – Dr. Berg

Summary

In this video, Dr. Burke explains how to correct a short leg caused by muscle imbalances, particularly focusing on the quadratus lumborum muscle in the abdomen. He emphasizes that a short leg is often due to a tight muscle rather than an actual leg length discrepancy. Instead of using a heel lift, which can worsen the condition, he recommends stretching the opposite muscle to send signals to the affected side and release the tension. Dr. Burke demonstrates the technique and shows how it can balance leg lengths effectively, offering a simple and effective solution to this common problem.

Takeaways

• 😀 A short leg is often caused by a tight muscle called the quadrus laborum, which connects the rib to the hip bone.
• 😀 A fall on the tailbone or buttocks can trigger spasms in the quadrus laborum, leading to a higher pelvis on one side.
• 😀 A perceived short leg is usually due to a pelvic misalignment rather than an actual leg length discrepancy.
• 😀 Adding a heel lift to the short leg can worsen the issue by further raising the pelvis on the affected side.
• 😀 It's rare to have an actual short leg unless there is a history of fractures or leg injury.
• 😀 The key to fixing a short leg is addressing the muscle imbalance caused by tightness in the quadrus laborum.
• 😀 Stretching the short leg directly may not work because the muscle is in a guarding or protective mode.
• 😀 To correct the imbalance, stretch the opposite (longer) leg, which helps relax the tightened muscle on the short side.
• 😀 Stretching the long leg signals the tight muscle to relax, as the muscles are on the same electrical circuit.
• 😀 The exercise involves stretching the longer leg downward, which you can do yourself with assistance to identify which leg is short.
• 😀 After performing the corrective exercise, the leg lengths will balance, demonstrating the effectiveness of the technique.

Q & A

What is the quadratus lumborum muscle and where is it located?

The quadratus lumborum is a muscle located deep in your abdomen, connecting the last rib to the hip bone on both sides of the body. It is part of your lower back muscles.

How can a tight quadratus lumborum muscle affect leg length?

When the quadratus lumborum muscle becomes tight, it can pull one side of the pelvis upward, making the leg on that side appear shorter, even though the leg itself is not actually shorter.

What common mistake do people make when they think they have a short leg?

Many people make the mistake of adding a heel lift to the shorter leg, which can actually worsen the problem by raising the pelvis further, making the hip higher and exacerbating the imbalance.

What is the actual cause of a 'short leg' in most cases?

In most cases, a short leg is caused by a pelvic misalignment, not by a true difference in leg length. The pelvis is tilted due to a tight muscle pulling it upward on one side.

Why doesn't stretching the short leg directly work to fix the problem?

Stretching the short leg directly usually doesn't work because the muscle is in a protective, 'guarding' mode, and stretching it like a rubber band would only cause it to return to its tight state.

What is the correct technique to address a short leg caused by muscle tightness?

The correct technique is to stretch the opposite leg, the longer leg. This action sends signals to the tight muscle on the short leg side, encouraging it to relax and restore balance to the pelvis.

How should you stretch the long leg to correct a short leg?

To stretch the long leg, extend it downward while pushing the pelvis toward the ground. This exaggerates the long leg and helps relax the muscle on the opposite side that is causing the pelvic tilt.

How many repetitions of the stretch should be done to correct the short leg issue?

The recommended number of repetitions is about 10. Performing this stretch consistently will help to realign the pelvis and correct the perceived short leg.

Can this technique be done at home?

Yes, this technique can be done at home, especially by lying down and having someone identify which leg is short. It can be done as part of your daily routine.

What should you expect after performing the technique to correct a short leg?

After performing the technique, you should notice that the leg lengths are balanced, with the pelvis realigned and the short leg issue corrected.