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.