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Thread: Walking lunges-knee pain

  1. #1
    canadian, eh?
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    Walking lunges-knee pain

    I usually do stationary lunges in one spot. Once I switched to BGB program it calls for walking lunges.

    While doing the walking lunges with a 30LB DB in each hand I can do around 6-7 each side (12-14 steps) but then my knee starts hurting with pain. Then I stop at or before 10 per side because it bothers me too much.
    Why is this, and why would it only occur with walking lunges?

    Thanks
    Steve

  2. #2
    Banned Tofer's Avatar
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    Is your knee going all the way down to the ground? It shouldn't.

  3. #3
    canadian, eh?
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    It goes down far, but does not touch the floor.
    Steve

  4. #4
    Banned Tofer's Avatar
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    Are your feet pointing directly forward on each and every rep? Some people have a tendency to let their toes point inwards or outwards when they get tired, without realizing it. That can cause some knee pain.

  5. #5
    WBB Member
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    I get knee pain on stationary barbell lunges if I let my knees drift over my toes. It's something I always have to watch out for when doing them. I'm not sure if that helps you but it might be something to look at the next time you do them.

  6. #6
    canadian, eh?
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    Thanks for the help. I think it may be that my toes are not always straight, they sometimes go in wacky directions once I get tired or off balanced.
    I will also lengthen my strides so my knee goes not go past my feet.
    Steve

  7. #7
    canadian, eh?
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    Well the problem is fixed, I took longer strides and kept my toes strictly pointing forward and it worked. No pain!

    Thanks for the help.
    Steve

  8. #8
    ANVIL POWER Detard's Avatar
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    why is it bad to touch knee to floor?
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  9. #9
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    A better excercise than lunges is weighted step-ups
    http://www.exrx.net/WeightExercises/.../DBStepUp.html

    by stepping-up close to the bench/chair you concentrate on your quads, if you stand further away from the bench/chair you hit your glutes and hams harder.
    So if you are finding lunges uncomfortable, give step-ups a try.

  10. #10
    Banned bjohnso's Avatar
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    Quote Originally Posted by JConrad View Post
    A better excercise than lunges is weighted step-ups
    http://www.exrx.net/WeightExercises/.../DBStepUp.html

    by stepping-up close to the bench/chair you concentrate on your quads, if you stand further away from the bench/chair you hit your glutes and hams harder.
    So if you are finding lunges uncomfortable, give step-ups a try.
    Why are step-ups better? I'm a proponent of walking lunges, and they are the only exercise I do that makes me want to vomit after 1 set. The different muscle emphasis you described in your second paragraph also holds true for walking lunges.

  11. #11
    Banned Tofer's Avatar
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    Glad I could help, canadianbuilder.

    Anyways, I agree with bjohnso. Lunges are the one exercise I dread each week. I've literally puked in my mouth 5-6 times while doing them.

    Weighted step-ups are good too, but I don't think you can definitively say that they are better than lunges. That's your just you opinion. My opinion is that both are good exercises and that you could benefit from working them into your routine on different days.

  12. #12
    Senior Member dblockspky's Avatar
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    Not that there's any scientific evidence behind this but I screwed up my knee doing lunges. It's on an off pain now but sometimes it hurts to drive in a certain position. I'm positive that I was doing them right; as an athlete I had to do them all the time. But regardless if any exercise is giving you pain there's only a couple things you can do.. decrease the weight to if you consider that exercise to be crucial to your program, take time off from doing that lift, or just find another lift that targets the same area.

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