Leg Length Discrepancy Yoga Props

Leg length discrepancies occur in as high as 90% of adults. It is a common condition but most people have less than a 1 cm difference between the length of their legs and generally do not require treatment (Podiatry Today). The body compensates for little differences—our bodies aren’t truly symmetrical anyways. It only takes writing your name (one hand is dominant) or bringing your hand to your heart (which tilts to one side) to realize each side of the body is different. But when these differences are large enough to cause pain or reduce functionality (pain and osteoarthritis become more common with differences greater than 1 cm), there are things you can do to help restore balance in daily life and while practicing yoga.

The type of discrepancy someone has influences what they need to help manage it. Functional limb discrepancies often result from differences in use (overuse of one side, for example). Structural discrepancies occur when there are physical bone length differences. Both can benefit from prop use in yoga practice and daily life, but those with functional differences don’t need to compensate for height (that is, they don’t need to use lifts) like those with structural discrepancies.

Heel lifts

Heel lifts are the most common solution for minor leg length discrepancies. You can find them at many foot or bone specialty stores or online. Lifts are little wedges that you insert into the shoe of the shorter leg (preferably under the insole if it can be removed). They come in different heights to reduce your discrepancy by an appropriate amount; you may need a doctor to help you make that determination. Generally, your shoe can only fit heights up to 1 cm to 0.5 inch, and even then, make sure your foot and heel still stay secure in the shoe. They are made from a variety of materials like leather or rubber. I prefer rubber lifts because they hold their form longer than leather ones, which begin to sink under your weight over time. However, rubber lifts are firmer and therefore less comfortable.

Single flip flop/shoe/slipper

I have walked around the house and practiced yoga wearing just one flip flop or slipper on the foot of my shorter leg. The height of the flip flop is approximately 0.5 inch, which is typically the lift amount that I compensate for. Using a lift that covers your whole foot reduces strain on your foot and leg, so it is a little more comfortable to use than just a lift. However, practicing yoga with footwear can be frustrating. It can get in the way, you can spend time taking it on or off, and you have less connection with the floor and the experience of your foot (or you will focus more on the sensations of the foot with the shoe than the one without).

Lift in sock

A teacher of mine recommended PhysioLift for balancing leg length discrepancies while practicing yoga. They offer an ankle sock with a little slot to insert a heel lift. I can fit a 1 cm lift inside, so it is a little smaller than my usual lift but it is quite comfortable and easy to use. It is fitted to my foot so I don’t have to think about how my movements will require adjustments. However, as it only lifts the heel, more weight falls onto the ball of the foot wearing it. This can affect balancing poses and create additional work for the arch.

Custom shoes with different-sized insoles

Custom shoes are often pricey and can be more visually apparent than a heel lift, but they give you more size and shoe-type options. Open-backed shoes, for example, don’t allow for a heel lift.

Blocks

Yoga blocks are helpful in increasing your range, for example, allowing you to do a standing forward fold without having to bring your hands to the ground. But they also help provide traction and feedback in poses. In a bridge pose, for instance, you can put a block between your legs. Squeezing the block creates some resistance that develops strength, helps stabilize your hips, and can reduce pinching in your lower back.

Though you can do a lot with one block, it is preferable to have two.

Straps

Straps come in 6-, 8-, and 10-foot lengths and generally have D rings so you can tighten them. For leg length discrepancy and scoliosis, I advocate having a longer strap—and actually more than one. They support you in poses and help you find alignment, and the tension provides feedback and develops strength.

Yoga chair

There are many benefits of doing yoga in a chair—it provides traction, stability, positioning, and feedback. Until recently, I always just used a stable wooden dining chair and was happy enough with what it could do. As I became more serious in using the chair to provide more therapeutic benefits, I switched to a folding metal chair (which is the commonly used type). I had one that was not fully metal with a vinyl seat stapled on. This made it less stable for certain poses.

So, I ordered a basic, fully metal folding chair and it was pretty wobbly when it arrived. As I was going to use it as a tool for yoga, I sent it back. I then gave in to ordering the three-times more expensive “yoga chair.” These chairs are different because they are backless. You can manage with a chair that has a back but you have more options without one because your legs can go over the seat more easily. Also, they are lighter without the back panel so it makes it easier to move around throughout an hour-long practice. I generally try to avoid the commercialized price of a product that has the word “yoga” in its name, but in this case, I know I will get full use out of it.

Alternatively, I have read about removing backs off metal chairs, so that is another route. I just lacked such motivation.

You don’t need all of these props to start practicing yoga, but they can improve your alignment and reduce pain. And many of them have reasonable substitutes. The key is to try to find more structural balance and alignment in your day-to-day life and to strengthen up the muscles that support you.

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