Cathe, why do my kneecaps hurt?

[kellymom]

So sorry to hear that you're still not up to your old tricks yet I have no doubt you'll deliver when you're ready!

My question is this: after doing lots of lunging, particularly walking lunges, my kneecaps ache and twinge for several days as I do other moves. I promise you I have proper form--90 deg. angle, no knees over toes. I'm doing your January rotation, so it is more than normal, but it also happens during Gym Style legs. I know that I work out at a high intensity most of the time, but I'm just inspired by you! Could it be a form problem, overuse problem, or just par for the course? Also, when doing static lunges, the twinge is in my back knee, not the leg in front.

Thanks you so much for the attention you give to us. It's priceless!

Kelly

 

[Cathe Friedrich]

Hi Kelly! Thanks for your thoughts.

Since you say your form is fine then the kneecap ache is most likely due to lack of recovery time between workouts and or doing too many moves that specifically cause your kneecaps to bother you ( a combination of both overuse and wear and tear).

First thing I would say is take a few days off and rest and ice so that you can get the inflammtion out of there. Then I would suggest easing back into your workouts at just three times a week and only doing exercises or workouts that do not bother your kneecaps. Finally, I suggest putting a couple of lighter workout days in between your tougher workouts. This is actually a good idea whether you are experiencing aches and pains or not.

Good Luck to you!

 

[kellymom]

Thank you, Cathe!

Kelly

 

[kathryn]

I just wanted to add that you should make sure that your "proper form" includes not letting your knee buckle in during squats and lunges. Keep a mirror in front of you to make sure that this doesn't happen (it's pretty common, and stresses the knee). Make sure your knees are tracking over your second or middle toe as well.

 

[kellymom]

I do have a mirror, so I'll keep an eye out. What exactly do you mean by "buckle in"? Anyway to describe it visually? I certainly could be doing it Thanks for your advice, Kathryn.

Kelly

 

[kathryn]

> What exactly do
>you mean by "buckle in"? Anyway to describe it visually? I
>certainly could be doing it

When you are lowering into or, especially, coming out of the squat or lunge, the knee moves inward instead of staying straight up and down (square over the foot). You might be doing it without even knowing so, which is why the mirror is necessary. From what I've been reading, this kind of lateral instability is especially risky for injury.

 

[kellymom]

Thanks, Kathryn!