Modified Lunge ?

jdavis193

So I have a bad foot! It's an old injury that came back, I had torn tissued in the ball of my foot , big toe, that makes it hard to bed when I lunges. If I move my foot so the pressure is on the outside of my foot. Not sure if I should skip the lunge part or do modified. Is there something else as effective for my inner thighs like lunges. I did wear a boot for this a year and half ago but the issue is still there. They said I hardly have any tissue there.

Capt_Apollo

there really isn't a modified lunge. sorry.

is there any way to go see a physical therapist to see what they recommend to strengthen your foot?

Denise1224

Do you belong to a gym or have access to one? Maybe the Ad/Abductor machines? Those work inner and outer thighs / butt and don't require standing or putting pressure on your foot.... Good luck!! Sounds painful!

George1567

I have mixed in bumbbell step-ups in place of lunges. Use a plyo box that is tall enough that the upper leg is parallel when stepping up. Hold a dumbbell in each hand to add resistance. Barbell squats and deadlifts are going to be core lifts that would also work in place of lunges.

karensoxfan

If you want to work inner thighs, I feel those a lot doing wide-stance squats holding one weight overhead (straight up) and twice as much weight in the other hand held straight down in front of me. It's goofy-looking, but hard & effective.

happycauseIride

What about the "old fashioned" lay on your side, leg lifts? You wouldn't have any pressure on your feet then.

SageGoddess320

Have you tried Figure 8's? Those can be done laying on the floor and there are also ones that can be done on your knees. Try checking out youtube.

Raynne413

Inner thighs are pretty easy to work. Here are a few exercises for you:

http://www.realsimple.com/health/fitness-exercise/workouts/trim-your-inner-thighs-00000000035180/index.html
http://www.fitsugar.com/Inner-Thigh-Exercises-3933054
http://life.gaiam.com/article/7-workouts-tone-your-inner-thighs

jdavis193

there really isn't a modified lunge. sorry.

is there any way to go see a physical therapist to see what they recommend to strengthen your foot?

I actually did see a physical therapist and they had me doing stuff but nothing worked. I can't run like I used to even walking bothers me.

jdavis193

What about the "old fashioned" lay on your side, leg lifts? You wouldn't have any pressure on your feet then.

Ya I usually work these in a routine. I do like these!!

jdavis193

I have mixed in bumbbell step-ups in place of lunges. Use a plyo box that is tall enough that the upper leg is parallel when stepping up. Hold a dumbbell in each hand to add resistance. Barbell squats and deadlifts are going to be core lifts that would also work in place of lunges.

That sounds like a good idea. I have a 12in step. I could do that. I do a lot of squats and deadlifts. I really like how lunges work. I will try and switch this out in the video!!

JustinM86

Make sure you are loading correctly through the feet. Place the most force through the HEEL of the foot while doing squats,lunges, or even leg press if you have access to one. Try not to put pressure through the ball of the foot. Doing so causes unnecessary tension in the knee joint.

jdavis193

Make sure you are loading correctly through the feet. Place the most force through the HEEL of the foot while doing squats,lunges, or even leg press if you have access to one. Try not to put pressure through the ball of the foot. Doing so causes unnecessary tension in the knee joint.

Yes I do. I have been doing lunges for years, It just recently started acting up. When it starts to bother me is when my foot bends. It's causing the streching.

TR0berts

If you're doing a true lunge, then the only foot that should be bending is the rear one. In that case, try putting your rear foot on a bench or chair. Keep the top of the foot on the bench, so it won't bend. Below is a link to a version - it's commonly called the Bulgarian Split Squat.

http://www.dailymotion.com/video/xcfi18_bulgarian-split-squats_sport

jdavis193

If you're doing a true lunge, then the only foot that should be bending is the rear one. In that case, try putting your rear foot on a bench or chair. Keep the top of the foot on the bench, so it won't bend. Below is a link to a version - it's commonly called the Bulgarian Split Squat.

http://www.dailymotion.com/video/xcfi18_bulgarian-split-squats_sport

Thanks, Ya i have done these. Yes it is the foot that bends. It's stretching that tissue and I don't really have any there. It bothers me.

Type1Rachelle

I have mixed in bumbbell step-ups in place of lunges. Use a plyo box that is tall enough that the upper leg is parallel when stepping up. Hold a dumbbell in each hand to add resistance. Barbell squats and deadlifts are going to be core lifts that would also work in place of lunges.

+1 was pretty much what I was going to suggest.

jdavis193

It really bothers me becuase I used to run and do HIIT training, PLYOS and I can't really do that stuff anymore. I do the elliptical a lot now. I can't swim right now because I have a busted ear drum that needs surgery next year. So frustrating.

WendyTerry420

there really isn't a modified lunge. sorry.

is there any way to go see a physical therapist to see what they recommend to strengthen your foot?

Yet strangely enough, mine are *always* "modified." My 13 year old will say, "Mom, you aren't doing that right. Look at women in the video. That's not what you're doing." :laugh: :laugh:



OP, injury is always unfortunate. Hopefully you can find something. Personally, I hate lunges. When Jillian calls for them in 30DS, I just do the hand movements and lean. Sometimes, I pick up my foot and put it back down just to be moving. I've given up on doing a lunge correctly.

WendyTerry420

What about the "old fashioned" lay on your side, leg lifts? You wouldn't have any pressure on your feet then.

I do these when I'm laying on the couch watching TV. LOVE leg lifts!

yoovie

I had this problem when I broke my ankle, the only thing that really helped was continuing to do it over and over and over until it can handle - not FORCING IT - just slowly getting it used to the fact that it has to do that. The body is an amazing machine, it adapts - sometimes very slowly - but it understands you.

Think of it as a cat more than a dog.

A dog will learn quick and do exactly what you tell it to and never waiver.
A cat will do what it wants but over time it will learn that certain things benefit it and it starts to want those things.

yoovie

Also- doing this will help you with foot trouble when youre trying to do ALL KINDS of other stuff!

the ball of my big toe is a btch to me too. Sometimes it feels like its just on fire!

jdavis193

Also- doing this will help you with foot trouble when youre trying to do ALL KINDS of other stuff!

the ball of my big toe is a btch to me too. Sometimes it feels like its just on fire!

Yes. Well it doesn't just effect my ball it effects my instep. I have to wear arches. I also had to stop wearing heels. I do sometimes. Then I regret it. Over a year and the pain is there every day. I injured it when I was 13 and before it would come and go so I would walk on the out of my foot. This time it just wouldn't go away.

wellbert

Good news! Barbell squats don't require your toes to flex!

yoovie

Good news! Barbell squats don't require your toes to flex!

^^ this - there are ways around lunges.

jdavis193

Good news! Barbell squats don't require your toes to flex!

Yes! I do these almost every workout!