Knee Pain with Lunges HERES YOUR SOLUTION
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. So you're in the gym, you're doing your legworkout, getting ready to do your lunges, and guess whaté You get that sharp digging knee pain and youdecide whaté That you're going to quit the workout. You're going to skip the exerciseentirelyé Or, are you going to try to bear through itand feel even worse in the morningé Well, neither one of those is a good choice because the fact of the matter is, the longer youcontinue to do those movements that are causing
you pain right now, the more longterm damageyou're going to do. So to continue to bang away at forward lungesif they're causing you pain is not the right answer. But what I can tell you is, lungesmay still be the answer. You see, I'm going to show you here the bigdifference between reverse lunges and forward lunges as it relates to the knee pain thatyou might be feeling when doing the exercise, and how doing a reverse lunge can actuallyhelp 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 whaté 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 tostart the exercise, meaning the foot is not in contact with theground. This causes a problem because we're preparing it to absorb a lot of force andshock the moment the foot hits the ground. And it's doing that in an already semicompromisedposition for guys that have knee pain because you can see that as I demonstrate here onthe skeleton, when the knee is already paritally flexedhere, you've got a stretch going on in the
quadriceps, an eccentric load going on inthe quadriceps that directs the force through the tendon that it's attached to, the quadsare attached to the patellar tendon, and the quadricep tendon and patellar tendon thatcross 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 thoseforces that get directed right up into this already stinging patellar tendon and it feelslike a knife digging right into your knee. That's not a good situation. So, why is thereverse lunge that much betteré
Well, let's take a look. You can see whenI get ready to do the reverse lunge first of all that front leg starts and stays ata closed chain position. So, the foot stays in contact with the groundthe 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.
Knee Pain With Exercise SURPRISING CAUSE and HOW TO FIX IT
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Let's talk today about knee pain. If you've been lifting for any length of time,likely you've had some sort of knee pain or might have knee pain in the future if you'renot doing the right things. Guys, knee pain can debilitate your leg workouts.I know. I've suffered from it, and I know what it can do to your legs when you're tryingto squat and especially squat heavy. So, what I want to do today is first of allcover a couple of the reasons what might be causing your knee pain
because that's going to be important to understandthe difference, and then show you one that I think is really common especially for guysthat train and lift weights. So, if we look here, we've got our boy Raymond,and we've got our skeleton, so what you'll see is that in the knee we've got a lot ofdifferent sources of pain. Now you guys have probably heard about ACLpain and MCL pain and LCL, right. Well we're talking about tears really because those are ligaments that get injuredsports most often. The ACL and PCL are inside the knee.
The LCL and MCL are going to be on the insideand outside of the knee, and basically, that's just one source of injury but we've also gotosteoarthritic changes that can happen where you actually get degenerative changeson the bone, the bone on bone area, or on the underside of the patella here that grindsup against the femur. We could talk about that in a second. We alsohave meniscus issues. Guys talk about that. It's the cushion between the two bones here,the tibia and the femur, that gives us that space between the jointthat can wear down or tear. But I find that the most common injury that we get when wetrain,
our inflammatory conditions from overuse ofthe patellar tendon. So, the patellar tendon, this is what you're seeing right here,ok. And what it does is, it runs over the patella,here it holds it in place, and you can get inflammation of this a lot of times causingpatellofemoral issues, we've heard that before, and it impacts thetracking of the patella when your knee goes into flexion extension. So, as we flex the knee and extend the knee,you want normal mechanics of the patella so you get this glide.
And it glides right in this groove right here.You can see that it's supposed to glide right in this groove. But what will happen is, it starts to getout of position. Well, guess whaté This isn't a knee issue. I've talked about this before,this is not a knee issue. The knee is a train, and this is its track.Here, and here. So guess what happens when the track gets twistedé The knee in the train goes flying off thetrack. So, when you start looking and focusing all your efforts on the knee pain and tryingto, you know, cure the patellofemoral issues,
or try to cure your patellar tendonitis, andyou're not paying any attention to the track, you're way off track. So, what you want to do is, you want to startlooking for the source and the cause of your knee pain because most often, 99 percent ofthe time, the source of that is going to be somewhereelse. And when we look at this, it's either going to be the track at the bottom, whichis going to be controlled by your ankle and foot, or, the track at the top which is going tobe caused by, or controlled by the muscles