Fixing uneven hips

[BigSwigs]

Has anyone improved uneven hips through exercises?

My right hip sticks out to the right and I recently went to see a chiropractor who said (by eye, I have not had xrays) that the left hip is higher by around an inch. My shoulders are even. I suspect it is a discrepancy in leg length made worse over time as my I was overweight for a while, stopped doing yoga for around 7 years and had weak abductor muscles. I was also immobilised on my right side with a leg brace for six weeks following knee surgery, and on crutches for a couple of months.

From research online it looks like lower back and hip mobility exercises can only be beneficial, along with swimming and yoga.

I'm happy to incorporate those into my routine (currently 3 x strength training and 2 x running a week) and hopefully at least prevent it getting worse (currently it doesn't cause me any pain but I am aware of a link with degenerative disc disease if it is more pronounced- everyone has uneven hips to some degree). I'm not sure I can improve it from what it is though.

Yep! Me!

I first noticed it following the birth of my son (he's almost 7). I didn't notice my hips out of line, I started suffering with one sided pain deep in my hip and glute. I'm a cyclist (ride about 10 hours a week - which I'd been doing pre pregnancy, during pregnancy and post natally). It only hurt on the bike annoyingly! I started doing a bit more yoga/ Pilates and after months it seemed to resolve.

Fast forward to last summer. Same thing. Most annoyingly it happened on a month long cycling holiday, in mountains. The pain kicked in about 7km into a climb and meant I struggled to do more than one climb of about 20k at a time. Obviously being a cyclist I pushed through, but whereas I could easily knock out three 20km climbs, I couldn't cope with more than 1.

I checked in with my Osteopath on my return where she immediately diagnosed my pelvis being out of line - one hip higher than the other. She tortured me for an hour... then recommended various exercises:
Pidgeon pose
Various runners stretchy lunges
Lay on back one leg straight, hug other into body.
Piriformis stretches.
And various others.

Gradually it eased, so I can assume my pelvis straightened. This summer I did a similar holiday. Despite being nervous and getting some twinges I could happily knock out multiple climbs.

Cycling is a bugger for causing imbalances like this. But I think the main issue is having a set down job - I tend to cross my legs. I also sleep on my front with one leg off to the side.

I'd strongly suggest getting an assessment by a well regarding, recommended Osteo. They'll then do all the manipulation treatment and recommend exercises. They'll likely be able to help you establish the underlying cause. It's pointless doing anything if you aren't tackling the cause of the issue. I've adjusted how I sleep and am more mindful about how I sit, plus get up much more. I still stretch daily. But being a perimenopausal cyclist it is a necessity!!

Thank you so much for your reply @platypuspart . I do tend to ache more one side when I go to the office and lean to use my laptop. Sounds very similar.

I've seen an osteo before and I was very impressed.

I saw a physio who clunked me back into shape, gave me exercises and told me off for sitting on the sofa with my legs tucked up to one side (always the same side). It was many years ago but it has stayed put pretty well, however I am still a bit one-sided with hip mobility and do a lot of yoga to help. Another good one is to stand on a thick book or yoga block with one foot and keeping the other one flat try to lower it towards the ground.

@EquallyDetermined Yes I spent a lot of time on the sofa like that. I will try the yoga block thank you.

Did either of you experience a visual improvement @EquallyDetermined @platypuspart ?

I've attached a pic of mine currently. I am a little self conscious but appreciate it's probably not that noticeable, but now I see it, I can't unsee it! It is my right side (on the left in the photo).

I just signed up to this @BigSwigs I'm hoping it might help with some posture stuff that's giving me pain (feet and lower back in my case) Might be worth a look?

Precision Movement Coach

@PoppyPansyCampion thanks for that. Some kind of mobility programme sounds good.

Thanks to that link I also found an exercise that has relieved some discomfort I was having in the non sticking out hip from the way I have been sitting, I'd just overdone it recently with the slouching, plus running, plus lifting weights, and that's given me relief so thank you!

I think a plan looks like to keep working on mobility, I was thinking to try Tom Morrisons mobility method.

Longer term incorporating more functional movement into my fitness (or functional fitness into my movement!) when I get to the end of the current training block.

Have a think about funds to see physio or osteo - I have seen a physio before but unless I am in pain I don't do the exercises, I think doing it self directedly might be better to build the habit first.