Lunges are often feared because they can cause knee pain, but that doesn’t mean they are a bad exercise. Like any exercise, lunges can be problematic if they’re not done correctly or if they’re too advanced for a particular individual. At AIM Athletic in Langley, we know that lunges are a challenging movement because they require balance, control of your body weight, and an awareness of how much load you’re managing. For some, the knee pain that comes with lunges might be the result of how they’re performing the movement or perhaps due to other factors like weak muscles or poor technique.
First, it’s important to understand how the knee joint works. It’s not just a simple hinge joint like a door, the femur (thigh bone) actually slides, and rotates, across the tibia (shin bone) when it flexes. This sliding movement helps keep the knee stable, but it also creates potential for a shearing force on the joint, particularly when there is too much forward lean during a lunge. When people lunge incorrectly, they may shift their center of mass too far forward. This often leads to that painful feeling just below the kneecap.
If you’ve ever worked with me, you’ve likely heard me tell clients, “Pretend you’re on an elevator” when performing lunges. This is a simple cue to remind you to keep your torso upright and your tibia (shin bone) as vertical as possible. This will help prevent that forward shearing force that can cause discomfort. Another thing to watch for is the shin angle. If you have a positive shin angle, meaning the shin is leaning forward too much at the bottom of the lunge, you’re likely to experience pain. To avoid this, focus on keeping your shin at a neutral or negative angle.
For those struggling with knee pain during lunges, I suggest trying reverse lunges instead. The mechanics of a reverse lunge typically reduce the stress on the knee, and most people can perform them without pain. If you need to stick with forward lunges, walking lunges might be a better option. This movement allows for a more fluid transition and helps reduce the deceleration forces that can exacerbate knee pain in a standard lunge.
There are also several modifications that can help make lunges more comfortable. These include reducing the load, starting in a static position (such as stepping into the lunge), lowering the range of motion, providing references for the back foot, and adding support for balance. If you’re unsure about how to modify your lunges, a personal trainer at AIM Athletic can help tailor the movement to your body and needs in one of our small group personal training, or active rehabilitation sessions.
In my experience, if an exercise causes pain, it’s often an indicator that you need to perform it more, but with the right adjustments. So don’t be discouraged if lunges hurt. With some modifications, you can still enjoy their benefits without compromising your knees. If you’d like more personalized help or advice on how to adjust lunges to suit your body, feel free to reach out. I’m always here to assist you on your fitness journey!
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