Need help/advice with an imbalance

blopmiyers

Hello!

For the longest time, even before I started training my body liked rotating towards the left.
When performing any exercises, whether it be Squats or even BB Rows my left knee will externally rotate a lot, about my pinky toe and my right knee will want to internally rotate around my Big toe. I have not experienced any pain because of this, but I can feel the imbalance. When laying down, my right hip seems to be higher than the left. My left shoulder also seems to be lower than the right which I believe is caused by the hip imbalance and greatly affects my squat (Bar more towards the left).

My left leg always seems to be more forward than the rightwhich I believe is compensation for my right leg being artificially shorter due to said imbalance.

Of course, I have gone to see a Physical Therapist a number of times now in hopes of fixing this problem. Unfortunately for me, he is on vacation for a while and they have yet to find a replacement.

Here are things I have been prescribed as well as things I decided to do myself.

- Banded Side Steps for my glute meds
- A lot of adductor stretching
- Hip flexor kneeling lunge stretch ( I can now go in a lizard stretch with my hip essentially touching the floor so I don't really think this is an issue anymore)
- Strengthening of the muscles around my scapula (Rhomboids, External Rotator cuffs, Low traps, Serratus Anterior)
- Thoracic Spine rotation mobility

My issue is still there, body still wants to rotate towards the left and I really want to end up fixing this before adding even more weight to certain exercises.

Any advice or anyone willing to share a similar experience would greatly help! Thanks!

DancingMoosie

You might try doing all of the exercises one-sided and with dumbbells for a while. Single-leg or split squats, single leg deadlifts, dumbbell bench press, dumbbell ohp, dumbbell row.

lorrpb

A lot people’s bodies are simply structured slightly differently on one side. Some things can be fixed and others can’t.

middlehaitch

I know you have been to a PT, but have you had your problem medically diagnosed?

I for one would not feel comfortable advising you on how to move forward.

Continue with your prescribed exercise routine until you can consult with your PT again.

Cheers, h.

AllanMisner

When you first started describing the issue, it sounded like there might be a skeletal issue rather than muscular, but I'm guessing the PT would have referred you to a chiro if that were the case.

Until you get this fixed, I wouldn't add weight to open exercises (e.g., squats). Are you able to maintain form on a leg press machine?