I've started trying to tone up again and am doing strength/weight exercises at home to do it. The only thing is my knees are a bit dodgy and I can't seem to do lunges any more without it hurting, so I'm looking for a good substitute that won't bother my knees.
For now I'm doing squats (which seem to be fine bizarrely enough) and inner and outer thigh raises, but are there any better suggestions? I found lunges really beneficial in the past, so want to get similar results.
I've started trying to tone up again and am doing strength/weight exercises at home to do it. The only thing is my knees are a bit dodgy and I can't seem to do lunges any more without it hurting, so I'm looking for a good substitute that won't bother my knees.
For now I'm doing squats (which seem to be fine bizarrely enough) and inner and outer thigh raises, but are there any better suggestions? I found lunges really beneficial in the past, so want to get similar results.
do half lunges , then progress to full lunges
regards
BGFL
I'll give that a try and see whether my knees are up to it, thanks.
Just a thought but can you get someone to check your lunge technique? If you find squats ok maybe you're doing something different on a lunge that's aggravating your knee, check your knee isn't tracking out over your toes and you're not trying to lunge too narrow and so maybe forcing your knee to dip inwards perhaps?
It's possible but I used to be ok with them before the trouble with my knees started and don't think I've changed my technique. I also struggle going up and down stairs sometimes (and I'm not THAT old!)
It's possible but I used to be ok with them before the trouble with my knees started and don't think I've changed my technique. I also struggle going up and down stairs sometimes (and I'm not THAT old!)
go upstairs leading with your good leg and down with your bad leg, 1/4 squats will target the muscles that control the knee
If only I had a good knee lol! Is a 1/4 squat just going down a tiny amount then?
If only I had a good knee lol! Is a 1/4 squat just going down a tiny amount then?
a full squat is 90 degrees knee flexion, half squat 45 degrees and quarter squat is 22.5 degrees or there abouts
keep knees going in direction of 2nd toe
progress to half and full squat when pain free movement is achieved
regards
BGFL
Lunge Variations and Techniques
I have had a number of clients over the years who have had trouble with lunges mainly due to knee weakness, instability or patellar tracking issues. If you have knee problems then full lunges are really something you should look to avoid, but as already suggested you can try to modify the lunge. For example you could try assisted lunges where you place your upper body weight on two chairs by your side to help control the amount of body weight you place on your lower limbs. You can also try to reduce the range of movement by doing a 'half-lunge' in others words not going down very far towards the floor, or you can also try placing your front foot on an elevated surface like a step, as this can sometimes help. All of these may alleviate some of the pain you feel on a regular lunge. Alternatively I have found a number of clients who say that reverse lunges are much easier on their knees.
As alternatives try squats, plie squats and weighted plie squats, static wall sits, forward step ups and sideways step ups and standing knee raises. All these can help. Always check that you are using correct form with these exercises to ensure that you are not placing you knees in an unnatural position or plain of movement which will further aggravate the knee. Depending upon the nature of your knee problem you may benefit from some specific knee strengthening exercises and treatment. Maybe you could find a personal trainer to give you some advice and to watch you do the exercises. You may benefit from a proper kinetic chain assessment.
I really appreciate all the suggestions, thank you. I've been trying the 1/4 lunges for a week or so. They aren't painful in the same way as full lunges, but unfortunately neither do I feel like they are giving my legs a proper work out.
I've just tried lunges with the front leg on a step as suggested and these feel fine, so I'm going to do these instead from now on and see how I get on with them.
Thanks again to BGFL and MaxineJ for taking the time to help.
I really appreciate all the suggestions, thank you. I've been trying the 1/4 lunges for a week or so. They aren't painful in the same way as full lunges, but unfortunately neither do I feel like they are giving my legs a proper work out.
I've just tried lunges with the front leg on a step as suggested and these feel fine, so I'm going to do these instead from now on and see how I get on with them.
Thanks again to BGFL and MaxineJ for taking the time to help.
the 1/4 lunges will work the muscles in a different way and a different bias, if you are not having problems you should now progress to 1/2 lunges,
regards
BGFL
Knee Stability
The lunge with the front foot on a step is a great way of taking some stress off the knee. Work on what you can do and as your range of movement improves and you begin to strengthen the muscles around the patella you should find that in time the full lunge may become an option for you.
Just wanted to report back and say thanks again - the step lunges are fine and my knees are definitely getting stronger. I managed to do some full lunges last week, though am taking it slow 🙂