Why do my knees hurt when I do lunges and squats?

I have been doing the Slim in 6 Series with Debbie Siebers, I know they state this program is 6 weeks but since I was in pretty bad shape, I took my time and moved up when I felt comfortable. 2 issues, they say you should do this 6 days a week, I struggle to do it 4 times, and each time I do it my knees are always on my mind. Always feel I am tetering on injuring. I do want to share I am working out at home on carpet, could this be my problem? When I do it two days in a row, I feel it in my knees-- any advice? I am 43 and just several months in--
thx,
Stacy

Replies

  • Hi,
    Have you ever had a knee injury before? This could be a major reason why you have knee pain. Also, you could have had a knee injury and thought it was healed when in reality, your body just began to work differently because we NEED our knees and you had to use it so you just started compensating elsewhere, so now when you are forced to use your knee, your body can't compensate anywhere because its full impact on your knee. There could be some scar tissue, or it could be healing.
    Perhaps, its not even from an injury though - maybe your knee just is not used to the strain that you are putting on it. lunges and squats are two of the highest impact exercises on the knees. In this program you are doing, do you HAVE to do both lunges and squats EVERY day? can you do other types of exercises instead of those two every other day to give your knee a break? Also, what kind of shoes are you wearing when working out? I know you mentioned you are on your carpet which could be better than directly on the floor, but it also depends on what is under the carpet - cement, wood, tile etc. Try wearing a shoe with a good support structure in it.
    If you need to do those exercises every day, then I would invest in something like a medicine ball and you can put that up against the wall and lean into that as you do a squat. Although you are not working as hard, you are taking some of the stress off your knees. As far as squats go, I would really recommend not doing them if your knees feel as close to injury as you make it sound.
    Your body knows itself very well - it won't be giving you those signals for no reason. If you feel as if you are going to have an injury, then STOP! Find something else to do until your knees can build up to the impact and intensity that are required of them for that specific exercise program. It's not worth it to push and push and then lose the use of a knee or not be able to do certain things in the future because you weren't listening to your body.
    Take it from me - someone who didn't listen to her body and now reaps the consequences of it daily. It can be worked around, but my knees will never be the same because i listened to stupid coaches who told me to push through the pain and I continued to push hard.
    Hopefully this is helpful to you! :)
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    Are you 100% on form...are your knees going too far forward?
  • squeakyfish
    squeakyfish Posts: 109 Member
    If my form Isn't 100%, my knees let me know right away. Really feel like you are sitting back into it and get your weight back more on your heels. You should be able to wiggle your toes because they bear almost no weight.
  • OddChoices
    OddChoices Posts: 244 Member
    Bad form.
  • jsiricos
    jsiricos Posts: 340 Member
    Don't push it, knee damage is almost irreparable.
    I would love to be able to do those things, but I'd end up in one of those commercials "Help! I've fallen and I cant get up!"
  • lin7604
    lin7604 Posts: 2,951 Member
    i do slim in 6 as well and i find i usually am good doing that dvd but when i do any jillian dvd`s OUCH! I have had knee issues in the past, so i know that makes a difference but i find slim in 6 is slower and it gives you more time to get your form right....
  • KaleidoscopeEyes1056
    KaleidoscopeEyes1056 Posts: 2,996 Member
    I would agree with the rest, it could be your form. You should look up Youtube videos of people squatting and make sure you understand the form you're supposed to be in. Also, what I did was just squat the barbell for a week or so until I was comfortable enough with my form to start adding on weight. That might be something that you could do too. And it's worth it to be sure you're not going to hurt yourself, even if it does set you back in your program a little. :smile:

    Read it more closely, I guess you aren't doing weighted squats. But, still, look up videos of people doing squats and try to perfect your form anyway.
  • Francl27
    Francl27 Posts: 26,371 Member
    Form. You have to put your weight on your heels with the squats. I've been doing slim in 6 and frankly I've just been skipping the lunges, I messed up my knee trying the 30 day shred as well, and it's just now better (after 2 weeks). But squats have been fine.

    For what it's worth though I don't think I've ever done the whole workout. I'm in the last week of burn it up and I still skip the lunges. I had to skip a week because the last dvd was defective and did keep it up during that time and it was more fun, it's faster spaced too. I've often just done another dvd during days off or alternated a couple times with the Walking away the pounds DVD when I want straight calorie burn.

    Totally worth it though. Even doing 75% of the workouts, I've lost 14 lbs total since I started, my hips have shrunk, and I can tell I'm definitely stronger. I'm going to keep doing it this week then I'll try something else but I'll definitely keep Keep it Up in my rotation.
  • Sparlingo
    Sparlingo Posts: 938 Member
    If my form Isn't 100%, my knees let me know right away. Really feel like you are sitting back into it and get your weight back more on your heels. You should be able to wiggle your toes because they bear almost no weight.

    As someone who struggled to get form right on squats/lunges for a while, this was the trick that did it for me. As soon as I think about needing to be able to wiggle my toes, I felt the weight shift to my heels. At the time I had thought my form was okay, but I could certainly feel the difference when I wiggled my toes. Works the muscles far better and doesn't hurt the knees!
  • clearly_ninja
    clearly_ninja Posts: 62 Member
    Bump to read later - have the same problem, espec 30ds

    x
  • I agree with the other people questioning your form. The only way I feel comfortable doing squats and lunges is usually with a wall mirror so I can see how I'm positioning myself. There have been times where I tried to do a lunge and it just felt weird or uncomfortable and then I'd know I was positioning myself incorrectly.
  • concordancia
    concordancia Posts: 5,320 Member
    Look up knee stabilizing exercises. Every other day, substitute these for the squats and lunges
  • shellplen
    shellplen Posts: 31
    Sorry to say this but the fluid that cushions our joints starts to depleted as we get older...:sad:
  • danimalkeys
    danimalkeys Posts: 982 Member
    I don't do lunges, but one thing I read that might help is instead of putting a foot out in front for the lunge, instead, take the foot an put it back behind you. This is supposed to help keep your shin vertical and put less stress on your knee. So sorta like a reverse lunge.
  • JuniperT
    JuniperT Posts: 394 Member
    I am just finishing up the same series and I found 2 things changed how my knees felt...form, watch your form. And shoes, I was wearing totally inappropriate sneakers for what I was doing, they nearly killed me. Do some knee stabalizing excercises as well, see if that helps :smile:
  • Griffin220x
    Griffin220x Posts: 399
    I have been doing the Slim in 6 Series with Debbie Siebers, I know they state this program is 6 weeks but since I was in pretty bad shape, I took my time and moved up when I felt comfortable. 2 issues, they say you should do this 6 days a week, I struggle to do it 4 times, and each time I do it my knees are always on my mind. Always feel I am tetering on injuring. I do want to share I am working out at home on carpet, could this be my problem? When I do it two days in a row, I feel it in my knees-- any advice? I am 43 and just several months in--
    thx,
    Stacy

    You say you're several months in, have you tried taking a week off or deloading and taking it easy. I try to take a week off from exercise every 2-3months. Those kind of exercises are taxing on your CNS and your joints.