Concerned about Lunges and Squats...
- Thread starter kali1
- Start date
[font size="1" color="#FF0000"]LAST EDITED ON Oct-13-02 AT 01:30PM (Est)[/font][p]Hi Everyone!
I have a 12 lb. bodybar, a barbell (13lbs by itself) and a variety of plates. I've been using the barbell with 1 1/2 lbs weights on each side. I've even used the barbell by itself as well. I also have dumbbells ranging from 5-12 lbs.
I think my problem is my form. It looks as if my front knee does go over my foot a bit. I gotta practice more! I live in a small town that doesn't have a gym. I will try your suggestions with the ball. I've been wanting to purchase one since I ordered the new Intensity Series! What a good excuse to spend money!
Thanks again!
I have a 12 lb. bodybar, a barbell (13lbs by itself) and a variety of plates. I've been using the barbell with 1 1/2 lbs weights on each side. I've even used the barbell by itself as well. I also have dumbbells ranging from 5-12 lbs.
I think my problem is my form. It looks as if my front knee does go over my foot a bit. I gotta practice more! I live in a small town that doesn't have a gym. I will try your suggestions with the ball. I've been wanting to purchase one since I ordered the new Intensity Series! What a good excuse to spend money!
Thanks again!
Hey, Guys!
In women particularly, knee pain associated with squats and lunges is due to patellar maltracking. Patellar malalignemnt/maltracking can be the result of any one or a combination of several factors. Specific muscle group weakness, soft tissue tightness, foot abnormalities, and gait abnormalities are factors that can be corrected.
In many cases, instead of getting better with training, it gets worse. That is because, contrary to what most people have heard, squats and lunges are NOT the best exercise for a person who has weakness, soft tissue tightness/restrictions or both, which leads to patellofemoral pain--at least not the way they are usually performed.
While squats and lunges are excellent exercises, they put huge stresses on the patellofemoral joint when there's alignment problems. Yes, proper form can help, but it seldom will completely correct the problem. Stretching, strengthening by working in a pain free range of motion (if that's possible) with squats and lunges, and relative isolation exercises for the quads and hip abductors typically make a significant difference. Using ice after a workout helps, too.
I deal with this on a daily basis, both with my patients and with myself--it is an ongoing battle. But, with proper treatment, the pain and long term damage can be minimized.
Maribeth
In women particularly, knee pain associated with squats and lunges is due to patellar maltracking. Patellar malalignemnt/maltracking can be the result of any one or a combination of several factors. Specific muscle group weakness, soft tissue tightness, foot abnormalities, and gait abnormalities are factors that can be corrected.
In many cases, instead of getting better with training, it gets worse. That is because, contrary to what most people have heard, squats and lunges are NOT the best exercise for a person who has weakness, soft tissue tightness/restrictions or both, which leads to patellofemoral pain--at least not the way they are usually performed.
While squats and lunges are excellent exercises, they put huge stresses on the patellofemoral joint when there's alignment problems. Yes, proper form can help, but it seldom will completely correct the problem. Stretching, strengthening by working in a pain free range of motion (if that's possible) with squats and lunges, and relative isolation exercises for the quads and hip abductors typically make a significant difference. Using ice after a workout helps, too.
I deal with this on a daily basis, both with my patients and with myself--it is an ongoing battle. But, with proper treatment, the pain and long term damage can be minimized.
Maribeth
Hi, Kali,
If you are strictly a home exerciser, you can use resistance tubing or ankle weights to do knee extensions, straight leg raises, hamstring curls, and hip abduction exercises (in sidelying with ankle weights and in sitting and standing with tubing). If you have a stability ball, you can use this, too--it will help support you in knee extensions and hamstring curls.
You can also keep the squats and lunges if you have a pain free range of motion through which you can work. Try partials and see what happens.
Good luck!
Maribeth
If you are strictly a home exerciser, you can use resistance tubing or ankle weights to do knee extensions, straight leg raises, hamstring curls, and hip abduction exercises (in sidelying with ankle weights and in sitting and standing with tubing). If you have a stability ball, you can use this, too--it will help support you in knee extensions and hamstring curls.
You can also keep the squats and lunges if you have a pain free range of motion through which you can work. Try partials and see what happens.
Good luck!
Maribeth