Great morning familia 🙋🏼♂️🙋🏻♂️ we hope everyone’s off to a super blessed start to their Wednesday! We are curious 🤔 have you ever felt pain in your knees during lunges? Before we dive too deep, if something is wrong with your knee and you’ve got some really really excruciating pain, go get it checked out by a proper doc, pt or trainer....but usually this can be fixed by heightening your mind-body awareness:
Can you tell where your weight is when you are doing any kind of forward lunging? If you can, awesome but let’s check yoself! If you can’t, no worries let’s educate yoself! Since lunging in a forward motion involves you going forward, it’s easiest for our brain 🧠 to go into protection mode as we plant our foot forward during the lunge, by putting more weight into the front half of your foot and into the toes. Now this area of your foot is necessary for sure, but if that’s where your weight is being carried then that’s an extremely strong indicator of where your pain is coming from! When your weight is up front, it lights up everything on the front side of the leg with little emphasis on the back side. This means your anterior tibialis, peroneals, and extensor digitorum longus (fancy for the front/outer calf) and quadriceps (front of the thigh) are doing most of the work in your leg with little help and recruitment from your glutes and hamstrings (upper back half of the leg).
Without recruitment of the backside of your legs, your knee doesn’t have much help to stabilize it through the lunging motion or to properly flex and extend the knee or hip. So what should you do? Focus on keeping your weight just under your ankle as you land aka your midfoot! If it helps you to think 🧠 of it better focus on keeping more of your weight in the back half of your foot so you get more help from your glutes and hamstrings. This will also give you better ankle and hip stability which will help recruit your adductors (inner thighs) better for added stability.
Are you ready to lunge? Let us know how you flow through these adjustments in your lunging! And please holler with any questions 🙋🏻♂️🙋🏼♂️ be blessed fam, ciao!