Results 1 to 9 of 9

Thread: Lunges for the knock-kneed? page

  1. #1
    onewomanband's Avatar
    onewomanband is offline Member
    Join Date
    Feb 2011
    Posts
    40

    Lunges for the knock-kneed?

    Primal Fuel
    My kneecaps turn in just a bit. Trainers and instructors have always been unhappy with my form in lunges and similar exercises because my feet must be turned out slightly -- about 15 degrees -- to keep my knees aligned with my toes. I would still like to include these exercises in my workouts. Are there any other PB enthusiasts out there with this problem? Has doing lunges with your feet turned out caused any injuries?

  2. #2
    slowcooker's Avatar
    slowcooker is offline Senior Member
    Join Date
    May 2010
    Location
    Ontario
    Posts
    509
    I don't think I share the knocked-kneed trait with you - but single leg exercises are a key part of getting your body to work properly.
    Maybe focus on mobility warm-ups (hips and ankles) and do your work in bare feet so your body has a chance to line itself up.
    Maybe you don't have any issues you can't fix?

  3. #3
    onewomanband's Avatar
    onewomanband is offline Member
    Join Date
    Feb 2011
    Posts
    40
    It's a genetic trait. I can wear Cho-Pat straps to keep my kneecaps from wandering, but as far as I know there's nothing I can do to change their angle. Regarding my hips, they are actually quite lax, which has sometimes caused problems.

  4. #4
    onewomanband's Avatar
    onewomanband is offline Member
    Join Date
    Feb 2011
    Posts
    40
    Thanks for the suggestion, slowcooker. I think the roller could help with some tightness in my IT band at the hip insertion point. The knee thing, though, is a different issue.

  5. #5
    Coach Palfrey's Avatar
    Coach Palfrey is offline Senior Member
    Join Date
    Nov 2010
    Location
    UK
    Posts
    1,140
    Lunge regressions - primarily step ups (low at first) and lunge pattern holds (perhaps with something like an 'archer pull') should allow you to build some strength in the movement before progressing onto the more dynamic lunges. Heavy/high volume work with your current foot position could well cause some problems but everyone is different.

    And, as I think you already know, myofascial release with the roller would probably increase your laxity so I would avoid it at this stage.

  6. #6
    onewomanband's Avatar
    onewomanband is offline Member
    Join Date
    Feb 2011
    Posts
    40
    Thanks, Coach Palfrey. I did some step-ups yesterday and didn't feel like I was torquing my knees, so I will continue working on that.

  7. #7
    dragonmamma's Avatar
    dragonmamma is offline Senior Member
    Join Date
    May 2009
    Posts
    1,765
    Check out Eric Wong's article about valgus knee: http://ericwongmma.com/knee-stabilit...-power-part-1/

    And part 2 for the cure: http://ericwongmma.com/kneehip-stabi...rcises-part-2/

    and read the comments to see what the exercises did for me. (The one he did at the 4-minute mark is the one that particularly helped me.)

  8. #8
    onewomanband's Avatar
    onewomanband is offline Member
    Join Date
    Feb 2011
    Posts
    40
    Thanks to everyone for the suggestions!

  9. #9
    Stu's Avatar
    Stu
    Stu is offline Member
    Join Date
    Apr 2010
    Posts
    95
    Trying doing some bodyweight squats with a band around your knees. It forces you to push your knees out, and work on strengthening your hips so that your knees don't drop. Once you have that mastered start working in lunges.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •