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 Exercises for Pain Free Leg Workouts NO MORE PAIN
What's up guysé Jeff Cavaliere, AthleanX . Today I'm going to show you how to never skipleg day ever again because your knees are hurting you. This is a very common thing. I know full well myself that bad knees couldreally interfere with your leg training unless you have a game plan. Unless you have a couplebig points of understanding here, and I'm going to try to get them across right now. First of all, what could be going on in yourkneesé Remember, it's a very common thing that everybody deals with in some way or another.One: you could have an ACL tear, or you could
have torn your ACL in the past and had itrepaired, or maybe you never had it repaired. That's going to have an implication on yourleg training. Two: you could have arthritis. Especially the older you get, the more likelyyou're going to get arthritis that comes up, especially in the knee. Third thing: you couldhave a meniscus problem. If you tore your meniscus at some point, ifit's not repaired and it's causing you problems, it causes big problems with training in yourlegs. Finally: you could have patellar tendonitis, which is one of the things I deal with ina very significant way because my feet are so damn flat there's a lot of causes for it,or whatever it is; if you have it you know
what it feels like. That knife stabbing feeling in your kneesevery time you try to step underneath the squat bar. So, what is the big issue thatyou need to understand to be able to start training around these painsé You can do it.You have to think quot;What is the position of you shinéquot; This is my leg bone here belowmy knee. What is the position of your shin during theleg exercises that you're doingé What I want to do is show you what happens to the shinduring the different leg exercises so you could get a better understanding of whichones might be better for you.
The second thing you want to consider is:what is the depth of flexioné How much flexion are you gettingé If my leg straight, whenI go down to a squat, am I stopping at 90é Am I going all the way downé What is the depthof the exercise you're doingé That, too, could have an implication dependingon what is wrong with your knee. So, let's start looking at a couple of the exercises.First off, we have a common exercise that does tend to cause knee pain in people thathave it. It's the lunge, but there's two ways you coulddo. There's a lot of ways you could do a lunge, but there's two sagittal plane ways that youcould do the lunge. You could either do them
forward as I'm demonstrating here for you,or you could do them backwards, as I'm demonstrating here for you. Now, the movement is the same in terms ofwhat happens in you quads and your glutes. You get a little bit more loading on yourglutes when you step forward. However, if you look at the movement itself what is theposition of the shiné The shin on the forward lunge is really far forward. It's angling a lot further forward from verticalthan it is here, when I show you on a reverse lunge. On the reverse lunge I'm taking a lotof the stress away from the front of the knee,
or the kneecap, especially if I had that patellartendonitis, or patella femoral syndrome. What is the knee depthé The knee depth is actually pretty fixed. It'sfixed, especially on the reverse lunge because when that back knee comes really close ortouches the floor I'm done with the movement. So, if you're somebody that has arthritis,or somebody that has meniscus problems, we know that the depth â€“ a lot of flexion ofthe knees â€“ is going to cause a problem. Especially with meniscus tears. You're goingto get a lot of pain and discomfort when you go to really deep flexion of the knee. So,this is a great exercise for you because of