Cathe, Knee pains when doing lunges

[kfaircloth]

Hi Cathe! I am so glad to hear you are doing better. I just LOVE all your workouts, and in fact my legs are still hurting today, and can't wait for more!! hehhehehe
my question is when doing lunges my left knee will hurt when bending down for the lunge. I have been to the doctor who , without taking pictures, said everything was fine and sent me to a physical therapist who was giving me exercises to do. Even with the exercises it still hurts when doing the lunges. Should I get a second opinion, my husband said it sounding like a tear since he had one, and should I stop doing lunges? I really need to work my butt, it needs it and so I hate to stop....it it something my knee might just have to get used to? THX! Kathleen
and keep up the GREAT workouts!!!!!

 

[NY25]

Not Cathe - but I would get a second opinion. I have the same problem with my right knee (still need to go to the doc), but what I do do that I find success with is I wear an Ace knee support on that knee. I also lighten my weights and try to really watch my form. That helps a lot.

 

[Chi-Town]

I would watch my form!!!! Lunges is the one exercise that form is KEY. Also, lighten up on the weights. Maybe, try straightening the back leg when lunging, it will help with the form. I learned this from doing the P90X series. Lunges are challenging enough without having a heavy barbell on your back, compromising your form.

 

[kathryn]

Some things to try (but not in lieu of medical advice!):

Make sure your stance is long enough. Watch for knees not going forward, particularly beyond toes, ideally the lower leg being perpendicular to the ground, though it may work better FOR YOU to have the knee even farther back, so the lower leg is back on the diagnonal a bit. (in some of Cathe's workouts, her knee goes forward farther than MY knee is comfortable with...we each have to find what works best for us).

Try lunging onto a step platform.

Try static lunges (which can help you hold the correct position) or rear lunges (which can help you focus on keeping the forward leg perpendicular) and avoid front lunges (where it's easier to put pressure forward into the kneecap).

If you don't have a mirror in your workout area, pick up a cheap "back-of-the-door" mirror from Walmart or Target, and use it when you lunge or squat. Make sure your knee is in line with your middle toe and absolutely NOT bowing in at any point of the move (which puts lateral stress on the knee--something that can lead to injury, either chronic or acute).

Do your PT exercises religiously.

Warm-up well before doing squats and lunges (an extra cardio warm-up, low-to-moderate intensity) to make sure the joints are well lubed and the muscles warm.

 

[melodygirl]

Hi Kathryn >^. .^<

I would just like to say you explain everything so well, anyone can understand. I now know who to search out for explanations when my once sharp - but now seemingly tiring - mind is confused!

 

[kathryn]

>Hi Kathryn >^. .^<
>
>I would just like to say you explain everything so well,
>anyone can understand.

Thanks!

I've had LOTS of experience explaining French grammar to my students (and last semester, and ADD student really gave me practice in being clear in my explanations).

 

[lala1]

Having recently finished therapy for my knee, the PT mentioned that it takes 6 weeks to notice change, so give yourself time.

Also, to Kathryn: does lunging onto the step relieve some of the stress? Because sometimes I have done that and don't know if it is good/bad/better (than on the floor), etc.

 

[kathryn]

> Also, to Kathryn: does lunging onto the step relieve some of
>the stress? Because sometimes I have done that and don't know
>if it is good/bad/better (than on the floor), etc.

Karen Andes, in "A Woman's Book of Strength" shows variations on exercises to avoid knee and lower back problems. She recommends doing them with the front foot on a 4" platform. I also find they are better than floor lunges.

I have a knee that will very quickly tell me if it doesn't like a move, and lunges with the front knee elevated don't bother it at all (even if the elevation is the Firm Tranfirmer, which is an angled platform). They also allow me to dip down a bit farther into the lunge without putting more stress on the front knee, but putting more emphasis on the glutes--always a good thing in my book!

 

[kfaircloth]

Thanks sooooo much for all the help, I greatly appreciate it...