Many people perform lunges as a warm up exercise, and then experience knee pain. This occurs due to faulty technique, or due to a condition of bad knees. This article provides some information about the pain in the knee that is associated with this exercise.

Lunges and knee pain often go hand in hand in the cases of individuals, who do not follow the proper technique for the exercise. This is quite an effective stretching exercise because it works a whole set of muscle groups in the leg, which would be really beneficial if one is warming up to do the weight training. However, it is imperative to perform these exercises in the right manner. Due to the large number of muscle groups getting worked, the chances of one of these muscle groups getting damaged is greater.

The knee ligaments are at the greatest risk while performing the exercise. This is because the exercise requires the individual to bend the legs using a great amount of strain, which in turn causes a lot of strain on the knees. It is for this reason that many people experience the pain.

Knee Pain Due to Lunges

Lunges are effective exercises for strengthening the thighs and the buns in particular. A lot of people also perform this exercise as a warm up before they begin their workout. But in some cases, one may hear a popping noise coming from the knee as one bend forwards to perform the exercise. This is not abnormal, and it does not mean that there is a problem in the knees. A lot of people experience the same, and it is nothing to be alarmed about. However, in some cases, the popping sound is accompanied by a certain degree of pain, and this certainly would be a reason to be alarmed. If one experiences this pain, then it could be either of the two conclusions-one is not performing the exercises correctly, or one has bad knees.

If one performs it incorrectly, then there is a need of change in the way it is performed in the future. Here are some suggested modifications which might prove beneficial, however, these may not work perfectly for everyone. If one is not able to find a suitable way to perform the exercise without feeling pain, then one must avoid doing them completely.

• Assisted lunges - One should hold on to a wall or a chair while performing the exercise, and this would reduce the amount of weight that the knees and legs have to support.
• Smaller range - One must lower the body only halfway, in comparison to what one used to do before. In this way, the weight on the knees would be lesser.
• Elevated foot - Keeping the front foot on an elevated surface (like a stair) would also help lessen the burden on the knees.

This pain can be avoided if one would change the manner of performing these exercises, or stop performing them completely.

Lunges for Knee Pain

As a part of the physical rehabilitation process, there are some knee injuries that require a certain kind of knee exercise to fix the problem. However, these exercises should only be performed if they have been recommended by the doctor. Performing lunges is a common practice for many knee injuries, as this would help develop the muscles that support the weak knee. Now, these kinds of exercises would have to be performed differently, and the instructions would be provided by the doctor himself.

Along with these exercises, the doctor would also recommend some squats for the pain and some other leg exercises that would help the condition. It is essential to strictly follow the instructions of the doctor, as even a minor difference in the pattern and the movement can begin to have negative effects on a weak knee. If one over-stretches or bends too far forward, the damage may get worse. In order to avoid the pain, one must be well-versed in the proper posture and manner required to perform the exercises.

On following the basics and right techniques of the exercise, one can avoid the pain occurring as a result of this exercise. There are many sources to learn this technique, and one must devote some time and energy towards it, thereby helping to prevent the condition.

Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.