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Lunges: Knee stress and limited range of motion

Last post 05-15-2008, 7:40 PM by gnkinc1. 5 replies.
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  •  05-12-2008, 2:20 PM 29553

    Lunges: Knee stress and limited range of motion

    I have a few participants ( mostly men and/or heavier wt. women) that have difficulty performing lunges having very limited range of motion. Also, the BP65 lunge track is especially challenging for them. Some have experienced knee stress after this track as well. I have worked with them on executing the lunges in correct form and on not using weight until their form is better. Any words of wisdom???

    geddy

  •  05-12-2008, 8:06 PM 29560 in reply to 29553

    Re: Lunges: Knee stress and limited range of motion

    If they're feeling their knees, have them reduce the range of motion and not go as deep.  If that doesn't help, give them the option of doing squats instead.
  •  05-13-2008, 4:02 AM 29582 in reply to 29553

    Re: Lunges: Knee stress and limited range of motion

    Are they taking a decent length step before starting lunges?

    I see loads of people with their feet too close together who wind up doing a forward leaning crouch instead of a proper lunge. This narrow gait limits the ROM and makes them look very awkward.


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  •  05-13-2008, 10:59 AM 29598 in reply to 29553

    Re: Lunges: Knee stress and limited range of motion

    Lunges are a true pain ! It sounds like you are doing everything right.. teaching the options is super important. Working lunges without weight sounds good these folks until they develop better form and ROM. Ensuring they maintain the integrity of the knee joint by keeping it at an angle wider than 90degrees. In time they will get lower as they feel more secure.. Check their hips are square and tucked. There is a tendency with beginners also to turn out their back toes, this can put alot of stain on the knee...make sure they are pointing them forward. Also importantly the width of their feet need to be as wide as their hips for their stability and safety.

    Thing about the knees is that if the quads n hams are not stong there´s very little support for the knee, strengthening all of the leg muscles is super important... so they just have to keep coming back to class.

    I give students with similar obstacles the option to use the bar vertically for support... reinforce... ¨ little by little, keep coming back, keep practicing with me¨ and ¨do as much as you can... listen to your body¨.   let them know their bodies will adapt to the exercise as they continue to train with you. Its much easier to teach good technique right from the start, strengthen slowly and help prevent injury than try and correct it all later..  They are lucky to have a concerned instructor like you... way to go..


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  •  05-14-2008, 3:21 PM 29667 in reply to 29598

    Re: Lunges: Knee stress and limited range of motion

    Another suggestion is to let them knw to stretch after exercising (Pump or any other class) and get more flexibility in their hip flexors -- if the HF are too tight, they will have limited ROM and then do the lunge exercise improperly.

    cheers,

    rosa

  •  05-15-2008, 7:40 PM 29729 in reply to 29667

    Re: Lunges: Knee stress and limited range of motion

    I didn't see this mentioned, but from personal experience, my knees (esp the right one) were killing me after a class.  It was pointed out that my right knee was tracking way over my toes.  Once I tilted my hips more and started paying attention to my form, my knee doesn't hurt near as bad. 

    Crystal

     

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