So I did workout stage 1b2 today. I hate hate hate lunges.
Part of the problem is I get a pain, like an overstretching tendon or something, on my "inactive" leg about halfway up my quad. So I'm thinking my form is off or something but I can't see it. I end up lunging more shallow to avoid the overstretch feeling pain and I know if I keep doing them it will get better but I don't like despising an exercise like I despise lunges.
In your case, just break down the lunge, before actually performing the enture movment.
1.) Work on ankle mobility/calf flexibility
2.) Foam roll hip flexors/quads
3.) Stretch Hamstrings/adductors
4.) Strengthen glutes and core
Work on those steps and then begin with my Stand to Sitdrill that I included in the article. From there progress to a split squat or stationary lunge exercise. Then from there go to backward lunge and finally, forward lunge.
ETA? Give yourself about 2-3 weeks..depending on your adherence and frequency.
Looking at the article it looks like it's the hip flexor that is causing pain, maybe being overstretched when I do the lunges. I'll definitely try the drill, I bet working into it more slowly will help a lot. Should I also stretch the quads beforehand?
Looking at the article it looks like it's the hip flexor that is causing pain, maybe being overstretched when I do the lunges. I'll definitely try the drill, I bet working into it more slowly will help a lot. Should I also stretch the quads beforehand?
I suggest foam rolling the area for 2 weeks followed by stretching before even attempting the lunge. Then, try the drill outlined. If you have no pain, attempt a backward lunge. Focus on driving through your heel--front foot--and not letting it come up off the ground.
John, I have a lot of pain in my knees when I try to do lunges. In fact, I have pain in my knees all the time, which is why I have always *avoided* doing lunges. But now that I've started NROL, I want to learn.
Do you have any further guidance for someone with knee problems, besides trying the kneel to stand which, believe me, will be quite a challenge for me!
If you have knee pain during any type of knee-flexed position, any lunge movement will cause it pain. I suggest a few things:
1.) Foam roll the hip flexors and quads. These will be very painful and discomforting at first. Foam roll daily (the first few days, you may find extreme soreness--but it will pass).
2.) Follow that with some stretching. Most desk workers, always leave the gym and attempt a "lunge" type movement at the gym--just as I depict in my article. Stretch the entire lowerbody daily. Immediately after SMR is best.
3.) Next, attempt the knee to lunge drill. If that fails, I suggest moving to parallel bodyweight squats. Keep your arms extended in front of you ad focus on pushing the butt back. Your arms in front of you (chest height) will serve as a cantilever. Perform 12-15 reps. This will serve as a hip hinge mobility drill, that will prepare the muscles for the lunge.
If all else fails, see a medical professional. if you have chronic knee pain, take look at Mike Robertson's product, "Bulletproof Knees".
John - what are your thoughts about a person with pain on the kneeling leg - e.g. in kneel to stand the down leg knee is painful when it bears the weight as you swing the forward leg to the front
If you have knee pain during any type of knee-flexed position, any lunge movement will cause it pain. I suggest a few things:
1.) Foam roll the hip flexors and quads. These will be very painful and discomforting at first. Foam roll daily (the first few days, you may find extreme soreness--but it will pass).
2.) Follow that with some stretching. Most desk workers, always leave the gym and attempt a "lunge" type movement at the gym--just as I depict in my article. Stretch the entire lowerbody daily. Immediately after SMR is best.
If I might throw my ankle problems onto the pile for consideration...I'd appreciate any thoughts.
I have advanced post traumatic arthritis in my R ankle. It's bone on bone and only moves so much. Medically I need a fusion but am delaying that as long as possible. Any suggestions for the lunges? I have difficulty when my R ankle is the back leg. It doesn't bother it to place weight on it though just bending too much. You should see me duck walking down stairs.
Is there any downfalls to doing them with limited range of motion (ie shallower)? Is that harder on the knees or anything? Is it a waste of time? But I do need to do more single leg movements especially given that when I do have surgery I'll be non weight bearing for a few months so I need to be able to haul my carcass around with just one leg for a while.
John - what are your thoughts about a person with pain on the kneeling leg - e.g. in kneel to stand the down leg knee is painful when it bears the weight as you swing the forward leg to the front
Where is the pain? Hip? Knee? Groin? Ankle?
Second, what kind of pain is it? Burning, shooting, throbbing, achy? WHo is the subject you are referring to? Age, past injury history, gender, limb length, postural assessment?
I am not a dignoser, but I am also a person who wil be quick to tell you that if a exercise bothers you (ie pain), it can be replaced with a host of other movments that target the same area. THere is no need to stick to a particular exercise from a program, if somethng else can be performed to ellicit similar results.
ok ladies, help me with lunges
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