How to proceed if Lunges Hurt The Knees


What to do About Knee Pain During Lunge Lunging Exercise

Video taken from the channel: Exercises For Injuries


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How to lunge with knee pain

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Without moving your feet, bend your front knee to start your next rep. Keep your shoulders down and back throughout the movement. Do all reps on one side before switching to the other.

If your knee discomfort still doesn’t improve, or you experience sharp, acute knee pain during exercise (not just lunges), check with your doctor or physical therapist to see if there are other issues at play. That might sound like a long list, but you really only need two moves to help strengthen those muscles: 1. Modified bridge Remi Pyrdol “The best is to do a modified bridge, where you lie on your back, put your feet and knees 2. Clamshell. Place your feet about 1.5 feet in front of your body, pointing straight ahead and shoulder-distance apart. Slowly bend your knees, dropping your tailbone and keeping your torso lifted as you squat.

If lunges do hurt, I want you to first go see a physiotherpist so they can determine why your knees hurt when performing a lunge, and then second sub out any lunge pattern with these four knee-friendly exercises. You can also try my knee-friendly workouts that I have on my YouTube channel: No Squats, No Lunges #2 Workout Booty Band Glutes + Abs. Simply cueing grip the ground with your foot will make a world of difference when it comes to the lunge, as well as pressing the ball of foot of the rear leg into the ground. A solid ground connection will improve the overall control of the knee joint. Understanding foundational concepts of.

Sit with your front knee bent to a 90-degree angle — a 90-degree angle between your two upper leg bones (femurs) — and your back knee bent to a 90-degree angle. Hinge at your hips, and fold toward your front ankle as far as possible, keeping a flat back. ” Rest, ice, compression, and elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare.

Give your knee some rest, apply ice to reduce swelling, wear a compressive. Squats and lunges are functional movements that show up in our daily lives, and can be painful if you have sustained injuries, trauma or overuse issues in your knees. The good news: With some practice, you can decrease pain and gain strength by executing proper technique while decreasing your range of motion when you squat and lunge. (Feel free to use a chair for balance if you need it.) Hold for up to 30 seconds, and then lower your knee back to the ground.

Now switch legs. (Watch this video to see how to do a lunge safely. This exercise will blast your glutes, hamstrings, quads and inner thighs. But if you do them quickly and with incorrect form, lunges can cause knee pain or cause injury to your knee joints.

Because you’re moving several body parts to perform a lunge, it’s easy to do them incorrectly.

List of related literature:

Other causes are tight quadriceps muscles, being overweight, raised kneecap, muscle imbalance, and problems in alignment of hips, legs, knees, or feet.

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If you have trouble sitting back on your heels because of tightness in your thigh muscles or pain in your knees, put a cushion or folded blanket between your thighs and calves.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
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Unlike common sport injuries such as ligament sprains and muscle strains, the injuries typically experienced by joggers and aerobic dancers involve overuse—for example, heel bruises, sore shins, stress fractures in the legs and feet, and sometimes knee or back injury.

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> To reduce or prevent knee pain, massage the outside of your thigh with firm pressure from your knee to hip.

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Once the pain and swelling are gone, do quadriceps strengtheners.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
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Common symptoms include stiffness or pain, or both, on prolonged sitting with the knees flexed (theater or movie sign), and pain with activities that load the patellofemoral joint (PFJ), such as climbing or descending stairs, squatting, or running.

“Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation” by Mahmut Nedim Doral, Reha N. Tandoğan, Gideon Mann, René Verdonk
from Sports Injuries: Prevention, Diagnosis, Treatment and Rehabilitation
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• Avoid placing undue stress on knees (e.g., do not lift and carry heavy objects, maintain ideal body weight, avoid activities such as jogging).

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Orthopedic problems Flat feet and knock knee, perhaps related to the excess weight and need to internally rotate the knees to accommodate fat thighs when bringing the legs together, are common and can lead to ungainly gait.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
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Pain increases with kicking, running, bike riding, stair climbing or kneeling.

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Flex the knee as much as possible while maintaining maximal hip extension.

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from Athletic Body in Balance
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Human Kinetics, Incorporated, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • So, the forward and reverse lunges are the same thing?, but forward lunges is the bad method to do it, and the reverse is the only and correct method to do it?

  • Jeff does them without weights to demonstrate, but does any experienced gym goers actually do this exercise without weights? Do you recommend doing them without weights, because when I add heavier weight it doesn’t seem to be targetting quads, glutes, and abs like they should, it just feels like more stress on my knees, hips and back

  • This May I started to do (forward) lunges, I already have squats in my exercise before but I added lunges, and after a few days my left knee hurts when I was about to do some squats
    I still did some forward lunges in my workout after that while feeling that left knee pain, but recently I stopped doing the forward lunges, only squats and some reverse lunges, any idea when will this left knee pain while doing the leg exercises will heal? or any natural remedy to heal this?

  • Great information although the part I gathered most was painless lunges; it’s true. Thanks for biblical amounts of athlete training information for most all ages and levels of gym experiences and athletic talents. Great job you are a “gym!”

  • I have no idea what I have. The left knee has started getting light dull pain just resting not when doing the exercises. However I have weak glutes and as a compensation, much stronger quad and hamstring. Left hip a bit in anterior tilt and often standing on locked or almost locked knee, quad and hamstring often firing up instead of glute, walking or so. Those muscles, hamstring and quad are also often very tight and after exercising almost stay in tension. The left foot points more open than the right one and also had a broken pinky toe at some point. Tight something, a tendon perhaps, in the inner thigh as well, preventing from sitting like in an easier version of lotus pose without feeling burn/locking up there.

    Now the knee pain wasn’t a thing until I started exercising glutes and legs. I wonder how common of an issue this is and if this is just the question of training the glute more and stretching those leg muscles (stretching hamstring makes me wanna scream immediately and it just feels like stretching doesn’t help much)? Although I’ve watched other videos of yours that say stretching hamstrings is usually not helping anterior tilted pelvis caused pain. Would that eventually place the bones coming to the knee properly and also hold the foot in a more proper position? Or maybe I’d benefit from some supplement that helps joints? Maybe you’ll address issues like this in a future video.

  • So glad to see someone cover this! Would these exercises provide the same muscle recruitment as lunges, or are they simply for strengthening those weaker areas in order to do lunges? My knees are worse than average so lunges are unfortunately out of the question for me. Thanks and I love your workouts!

  • Would you recommend the reverse lunge for ppl who are slew footed (toes pointed outward) because I have problems with my stability. If I go in the motion with my toes pointed forward then that knee starts to point inward… and if I leave my toes out that feels really uncomfortable putting that force on the side of my foot rather than the ball of my foot

  • I think this advice is incredibly useful. This is the only youtube video with suggest doing the lunge this way. I tried it one time and never go back. It really saves your knees!!

  • The angle of your tibia in both your front and reverse lunge is very knee dominant. Regardless of choosing front or reverse lunge, it is probably better if you keep your tibia more vertical in order to encourage more hip dominance, therefore reducing stresses on the quad and in turn knee joint hopefully resulting in less pain because of that.

    Personally I will prescribed reverse lunges, not because of open or closed chain, although that is a good point, but because in a reverse lunge I find patients are less prone to conducting the lunge with knee dominance. When doing a forward lunge I find the forward momentum of the movement encourages the knee to be more forward of the ankle, thus making the exercise more knee dominant. That’s not to say I wouldn’t prescribed forward lunges, it’s just when trying to combat knee pain and the patient has this movement pattern I find myself having to intervene a lot more than than if I prescribe reverse lunges and ultimately I want the patients to be able to manage without me in the long term and be pain free doing it.

  • This is so so helpful. I always have pain and stiffness above my knee cap after I do lunges. Will definitely try the reverse lunges instead.

  • Bless you! I’m not 100% sure why, but I couldn’t keep proper form on a forward lunge after about 3 reps because I would lose my balance. I can actually keep proper form on the reverse lunge with no balance issues whatsoever.

  • Wow, so I wish I knew about your channel much sooner. I was also a track runner! I am having pain in my back and neck. So I decided I should probably strengthen my core and back. After viewing a lot of your material I realized I’ve been using improper base posture and really not educated on how you should position yourself in workouts. So thank you for sharing the knowledge it’s been quite helpful.

  • This makes so much sense. I’ve been having twinges mainly outside of my right knee, for 4 weeks now, and I’m sure was caused by too many squats and lunges on a daily basis. I can’t be absolutely sure that I had correct form but watching your video, I’m pretty sure I was doing squats correctly, tho hard to say. I’ve heard that my pain could be from the IT band and that working the glutes could help, but that mean more squats/knee bends, and atm I’m trying to avoid them. It’s so frustrating not to be doing HiiT right now as I just want to get back to it. I’ve been doing lower impact and modifying certain exercises and taking more rest days but I’m not sure exactly what I’m meant to be doing so that my knee will properly heal ��

  • Im pretty sure i pulled my quad doing this. I did them last week and felt great, went to go again monday and first drop down instant pain in the front of my quad like a 1″ strip half way down my quad.. could be hip flexor? Is that a common issue? Im not in alot of pain so not serious but curious if this is common. I can do all other exercise pain free so donno what happened. Fairly new to actively exercising.

  • These videos are so helpful!

    I do have a question about my knee cap, tendon, and quad stretch. When I stretch my quads, I often feel the stretch more just above my knee cap rather than the middle of my quads. I’m guessing that would be one of my tendons and it doesn’t feel good so I’ll stop. I’m not sure if I’m doing it wrong or if something else is affecting it. It’s the same knee that often has pain and popping, which I’ve been slowly addressing my feet, ankles, and hips in order to fix it. Oh! And the inside of my thigh on that same leg has been tight, I’m pretty sure I pulled that muscle and each time I try to stretch it carefully it still ends up feeling worse afterwards.
    What is ultimately causing it and how can I fix it?
    I can’t see a Dr or anyone for about 6 months, that’s how far out the appointments are. It’s not serious but it’s definitely bothersome.

  • I’m over 50 years old, and always been having problems with the lunges, but your advice make sense and now I’m pain free.
    Thank you for that.

  • Lunges are unnecessary unless you’re playing a sport. Causes anterior translation to knee. Which destroys knees. Effect of exercise is quads some adductor muscle involvement and 2 of the 3 gluteal muscles ate worked. Theres 20 exercises that work the same muscles and have almost no risk or downside. You exercise unless your playing a sport to stay healthy. Why would I purposely hurt my knees if I’m not playing a sport. Ridiculous…ex physical therapist??? Now we know why your an EX…p.t. Terrible advice. Borderline if you’re a professional trainer you can get sued. If you’re a PT you learned that lesson already…loss of license n possibly a malpractice suit to you and the person overseeing your work.

  • I was wondering why can I do like 100 squats and zero lunges….. now I know I was literally doing everything she said that is wrong
    Really helpful thanks for the video

  • Dear Amamda, Greetings from india… Thanks for putting up such an informative video and guidance. You corrected and educated me of the mistakes I was doing. your video really helped. Best wishes to you. Keep up the good work.

  • My patella popped out when I was in high school and I avoided lunges ever since. Now I’m trying to learn the proper way bc it causes me pain while doing other exercises

  • I was doing sprinter lunges as suggested in one of your videos and was feeling a little pain near my patellar tendon.
    Searched ‘pain with lunges’ andthis came up. You really have a solution to everything!

  • Brilliant. I’ve avoided lunges for years because of that stabbing pain and the days of pain that followed. Going to start slow and see if this changes things.

  • Thanks Kai for the video as this will help a lot of athletes eliminate bad form and technique as I take it you probably played some sports of your own

  • Thanks for the dissertation! Most people just smile and say ‘Buck up’ without any scientific explanation, so this is very much appreciated.

  • Thank you so much! I have been doing front forward lunges and really hurting my knees. I will try going backwards and I will try the towel technique.

  • But what about the sharp knee pain that hits in the BACK leg? When the knee goes down towards the ground, that is when sharp pain occurs.
    Again, I am referring to the knee pain in the leg that is in the back, with knee touching (or almost touching) the ground. That is where the worst pain is for me, to a point that it is difficult to stand back up. What to do to alleviate that one?
    Thanks in advance

  • Glad I found this. I can squat, deadlift and leg press all day long. I’ve always struggled with lunges. Guess since I’ve not done them for a while, and I’m not obligated to do them how I had to back in the high school days, I can start with body weight to work on form and technique and then promote to dumbbells or weighted barbell. Thanks man!!!

  • Wow fantastic! simplicity; are the rules easy to follow (yes); Science; are the rules based on sound scientific principles (yes); Success; have the rules actually worked for clients? (Yes). Kai really appreciate you sharing your knowledge. US is lucky to have you!

  • Thanks so much for this video. My knee pain was becoming intolerable from doing home workouts and this has made such a huge difference! I made the changes as you suggested and now the pain is almost gone away. Just need to keep working on the good form and I’m sure it’ll go away completely. Thank you!!

  • And just imagine how many fitness books including personal trainers manuals teach doing forward lunges.. you always need to do extra research

  • For me it’s the knee that’s close to the ground that hurts, in my case it’s my left knee. When I alternate, that same knee feels ok…what could I do to alleviate the pain?

  • I’ve heard that you should avoid the iso quad machine because it puts too much force on the knee. But should you always avoid forward lunges? I’ve never heard someone say it can’t be done safely.

  • I’ve been searching for some time, I want to know where I should put my focus when doing a lunge.
    When I step forward to do a lunge, in which leg should I put my weight? Should I push my front stepped out leg back to go in to normal position?

  • How do you keep from banging the knee on the back heal on the ground? I want to get as low as possible to get the full benefit of the lung.

  • This is brilliant!! Forward lunges are brutal for my knees (even with proper form), but the reverse lunges are painless!! You are the best!! Thank you for saving my knees and providing such a great service!!