What would a workout be without a few lunges, one of the most popular exercises for building leg and glute strength? Yet some people may be hesitant to try them out for fear of knee pain or injury. You might wonder whether it’s safe to do lunges if you have arthritic knees and whether there are modifications you can do to make lunges a more knee-friendly exercise. Let’s take a closer look at this issue.
Although lunges are a safe exercise for healthy knees, doing them can trigger knee pain if you use poor form or have chronic knee pain from arthritis or an injury. However, doing lunges also builds strength in the muscles that support your knees and keep them stable, thereby stabilizing and protecting your knee joints.
The key to doing them safely is to use proper form and listen to your body. If you experience knee pain when you lunge, reevaluate your form, modify the exercise, or choose another lunge variation that doesn’t cause knee pain.
Tips for Doing Lunges Safely
Most sports medicine doctors and orthopedists recommend caution when doing lunges with arthritic knees. However, they can be a safe exercise if you use the proper form and modify or stop if you experience discomfort.
Avoid doing lunges at extreme angles and keep your knee at a 90-degree angle to reduce stress on your knee joints. If you’re not sure what a 90-degree angle looks like, try standing with your feet hip-width apart and then step forward with one foot. As you lower your body, make sure your knee is directly above your ankle and your thigh is parallel to the ground. This will help you maintain the proper form and protect your knees from unnecessary strain.
Also, don’t allow your knee to push forward of your foot when doing the exercise. Be mindful of how low you go into a lunge. If you experience knee pain, don’t go as low. Only lower your body as much as you can without triggering pain. Remember, it’s better to do a few reps with proper form than to push yourself too hard and risk injury. So, take it slow, focus on your form, and enjoy the benefits of this great exercise! Also, work on stretching. Tight muscles and joints, particularly in the hips and ankles, can contribute to knee pain during lunges.
There’s another small adjustment you can make to make lungs easier on your knees. Stop holding your body straight up when you lunge. Instead, bend forward slightly at the hips, while keeping your spine neutral. Doing this shifts the weight of your body away from your knees and toward your glutes, taking some of the stress off your knees.
Try Backward Lunges
If you are experiencing discomfort when stepping forward into a lunge, there’s a simple solution you can try – step backward into your lunge. Reverse lunges can be just as effective and may alleviate any discomfort you were experiencing before.
Reverse lunges also have some additional benefits. This variation allows you to focus on balance and stability, as you are moving in an unfamiliar direction. It also engages different muscle groups, such as the hamstrings and glutes, which can help to strengthen and tone your legs. So don’t be afraid to mix things up and try a new variation of the lunge that is more comfortable for your knees.
Static Lunges Are Easier on the Knees
Another lunge option that’s easier on your knees is the static lunge. This lunge involves standing with one foot in front of the other and then lowering the back knee down to the ground while keeping the front knee at a 90-degree angle. Unlike other types of lunges, static lunges don’t require your feet to move forward or backward, which can reduce stress on your knees.
Elevate Your Foot
Another alternative way to approach lunges if you have knee pain is to elevate your front foot on a small box or stair. This adjustment will change the angle of your lunge and may help alleviate the knee pressure that you were feeling before.
Use a support like a step or a bench to help balance your weight and alleviate any knee pressure. Step onto the bench with your front foot, making sure it is secure and stable. Then, step back with your other foot and lower into a lunge position. You may find that elevating your front foot makes your lunges more challenging but in a good way! Give it a try and see how it feels for you.
Also, avoid doing walking lunges. This more dynamic type of lunge where you move across the floor as you lunge. This lunge variation is a tougher variation to do since it requires more coordination and balance. It’s also harder to get the form right and do it safely. So, stick to static lunges and work on perfecting your form.
If You Still Have Knee Pain
If you still have knee pain, despite trying different variations and using excellent form, work on strengthening the muscles that stabilize your knee joints by doing other exercises. Sumo squats and box squats are two exercises that will strengthen your lower body, including your quads, more safely. You can also strengthen your lower body (and core) with hip flexion movements, like kettlebell swings. It’s also a good idea to vary the types of exercises you do for your lower body.
Conclusion
While there are some risks associated with lunges, they can be a safe and effective way to improve knee health and prevent injury. They’re a safe exercise for people with healthy knees and can even be of benefit even if you have knee arthritis. By performing lunges with proper form and adjusting if you experience discomfort, you can reap the benefits of this popular exercise while minimizing the risk of injury. If you have severe knee arthritis, talk to a doctor or physical therapist before starting any new exercise routine.
References:
- Riemann B, Congleton A, Ward R, Davies GJ. Biomechanical comparison of forward and lateral lunges at varying step lengths. J Sports Med Phys Fitness. 2013 Apr;53(2):130-8. PMID: 23584319.
- Hall M, Nielsen JH, Holsgaard-Larsen A, Nielsen DB, Creaby MW, Thorlund JB. Forward lunge knee biomechanics before and after partial meniscectomy. Knee. 2015 Dec;22(6):506-9. doi: 10.1016/j.knee.2015.03.005. Epub 2015 Apr 20. PMID: 25907262.
- “Lunges and Squats: Misconceptions About Form | ACE Blog.” 11 Nov. 2013, .acefitness.org/resources/everyone/blog/3605/myths-and-misconceptions-lunges-and-squats/.
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