Knee Pain with Lunges (HERE’S YOUR SOLUTION!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. So you’re in the gym, you’re doing your leg
workout, getting ready to do your lunges, and guess what? You get that sharp digging knee pain and you
decide what? That you’re going to quit the workout. You’re going to skip the exercise
entirely? Or, are you going to try to bear through it
and feel even worse in the morning? Well, neither one of those is a good choice because the fact of the matter is, the longer you
continue to do those movements that are causing you pain right now, the more long-term damage
you’re going to do. So to continue to bang away at forward lunges
if they’re causing you pain is not the right answer. But what I can tell you is, lunges
may still be the answer. You see, I’m going to show you here the big
difference between reverse lunges and forward lunges as it relates to the knee pain that
you might be feeling when doing the exercise, and how doing a reverse lunge can actually
help to eliminate all the problems that you’re having in the first place. So, let me demonstrate here. You can see,
as I step out into a regular forward lunge, the first thing I want you to notice is what? That that front leg is in an open chain position.
So, the stepping leg, the one that’s about ready to do all the work is open chain to
start the exercise, meaning the foot is not in contact with the
ground. This causes a problem because we’re preparing it to absorb a lot of force and
shock the moment the foot hits the ground. And it’s doing that in an already semi-compromised
position for guys that have knee pain because you can see that as I demonstrate here on
the skeleton, when the knee is already paritally flexed
here, you’ve got a stretch going on in the quadriceps, an eccentric load going on in
the quadriceps that directs the force through the tendon that it’s attached to, the quads
are attached to the patellar tendon, and the quadricep tendon and patellar tendon that
cross here and put compressive force on the patella itself. So, we know that with this already in a stretched,
eccentrically loaded position when the foot makes contact with the ground, you get those
forces that get directed right up into this already stinging patellar tendon and it feels
like a knife digging right into your knee. That’s not a good situation. So, why is the
reverse lunge that much better? Well, let’s take a look. You can see when
I get ready to do the reverse lunge first of all that front leg starts and stays at
a closed chain position. So, the foot stays in contact with the ground
the moment we start the exercise and until we complete our very last rep. So, number 1, the stability of
the front leg and
the stability fo the knee is enhanced.

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