Need help/advice with an imbalance

blopmiyers
blopmiyers Posts: 195 Member
edited November 2024 in Fitness and Exercise
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!

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    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
    lorrpb Posts: 11,463 Member
    A lot people’s bodies are simply structured slightly differently on one side. Some things can be fixed and others can’t.
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    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
    AllanMisner Posts: 4,140 Member
    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?
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