The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Try lateral lunges or step out lunges...less stress on the quad and patella tendons.
Quote:
Originally Posted by diamondpete
perhaps a change of angle might help, you could try 45 degrees walking lunges (or maybe a bulgarian split squat)
Cheers
Peter
Quote:
Originally Posted by Lost Dog
You might start with a Static Lunge (also called a Split Squat).
You can try to find a comfortable position with both feet before squatting down.
Thanks for all the great ideas!
Don't you just LOVE the internet! I found all of these exercises and am excited to try them! I don't know why my mind always freezes up when I hear Bulgarian anything, but actually that exercise was pretty cool too!
Oh, have you seen this site: The guy must be wearing a muscle suit so you can see all the muscles move during the exercises: Lateral Lunges Rotation - Alternating
I had similar problems with lunges. I found that the static lunges really helped. At first I didn't go down too far, and over time increased the range. I also did leg extensions to strengthen the muscles around my knees....not with heavy weight, probably only about 20 lbs. for a long time. I did 2-leg extensions, and sometimes only 1 leg at a time with less weight (about 10 lbs). While leg extensions are technically for your quads, a rehab trainer I once had said extensions with less weight would benefit the supporting muscles around the knees. He said if the muscles around the knees were strong, they would help support weak knees. So extensions helped me a lot, and now I can do regular lunges holding 15 lb. weights. My knees are not great, so I'm always careful and I never push it too much with greater weights. Lunges are always somewhat hard for me, but they have great rewards.
For example, your right knee pain could mean your IT Band is too tight and your sore feet and ankles could mean you need to stretch your hams and Achilles tendons. Although I don't have trouble lunging I have had pain in both these areas and in my case it was from tightness all along the posterior chain.
Just a thought!
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The various lunges didn't work yesterday. My knee was okay. If I lunge correctly, my knee is okay. But my ankle was a problem. I'll see my Doctor and see what he says about what exercise I shouldn't do with my ankle problem (adult flatfoot or posterior tibial tendon dysfunction). I may or may not have surgery this winter.
When I do exercise, if I feel pain, I don't do it.
Etana, are you sure that your glutes are firing accurately when you're lunging? Or that the other muscles are doing what they are supposed to do? You might want to post this question in the injuries and rehab forum and see if they (especially Julie, who ROCKS) can give you some ideas of how to work around it or if there's something that you can do to improve things. Lunges caused a major increase in knee issues for me, and Julie gave me some prehab/rehab stuff to do and they seem to have really helped.
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Exercise instead of lunges?
Linear Mode
