No lunges, No squats.... Suggestions?

mrswine
mrswine Posts: 263 Member
in Fitness and Exercise
So I have been working out solidly 5-7 days a week since January. I am currently doing TurboFire at full intensity (meaning jumps, plyometrics, the whole deal). The problem I am having is that in all if my strength workouts squats and lunges are used to work legs and Glutes. During and after these workouts my knees hurt so bad. This includes my yoga workouts where lunges are used. I have tried changing my form and believe that I am doing them correctly with my knee solidly over my heel but I'm still having trouble. I workout at home and use resistance bands and don't have weights. What can I do instead of squats and lunges?

Replies

  • chunkadoo
    chunkadoo Posts: 41 Member
    I have severe bi-lateral patella tendonitis and am super quad dominant and exercises I recommend that you could do @ home: hip bridges (1-legged if you can, it's more pressure though), clams with resistance band, crab walk with resistance band. @ the gym I've found Romanian deadlifts to work glutes/hamstrings without being irritating to the knees. Just FYI, it might be the plyo that's causing the pain, not the squats
  • mrswine
    mrswine Posts: 263 Member
    I have severe bi-lateral patella tendonitis and am super quad dominant and exercises I recommend that you could do @ home: hip bridges (1-legged if you can, it's more pressure though), clams with resistance band, crab walk with resistance band. @ the gym I've found Romanian deadlifts to work glutes/hamstrings without being irritating to the knees. Just FYI, it might be the plyo that's causing the pain, not the squats

    I thought about the plyo being the problem so I did only yoga and Pilates for two weeks and stopped turbofire altogether.... Still knee pain. I finally ruled out everything except squats and lunges. Even my back knee on the leg that isn't taking the bulk of my weight hurts when I lunge.
  • phjorg
    phjorg Posts: 252 Member
    stop doing insanity and turbo and maybe just focus on strength exercises for a bit to strengthen up your knees?

    plyo's are murder for the joints. should only be doing them 1-2x a week anyway.

    edit: read your reply. how are you doing the squats? Are you for sure going to below parallel and your back/shins are parallel throughout the motion?
  • mrswine
    mrswine Posts: 263 Member
    stop doing insanity and turbo and maybe just focus on strength exercises for a bit to strengthen up your knees?

    plyo's are murder for the joints. should only be doing them 1-2x a week anyway.

    edit: read your reply. how are you doing the squats? Are you for sure going to below parallel and your back/shins are parallel throughout the motion?

    Yes, I did them while watching in a mirror and looked up proper form online. Still sore. Do I need to work up the strength in my knees like I would a muscle? I only ever hear of overdoing or injuring knees. Before I took the two week break I really hurt my knee and had near constant pain that eventually went away. I had been doing the second month of turbofire and weeks 6-8 have workouts that are really squat heavy. After the break I felt fine. Just looking for alternate ideas to get the me workout as I can't do the leg work in turbofire anymore.
  • christimccarty
    christimccarty Posts: 81
    I have knee issues... and I've always focused on good form. my knee issues were solved simply by using a brace during my workouts. that little bit of extra support/compression works wonders.
    I've also read articles where it suggests that weak hips are often what is the culprit. and they suggested certain exercises to help strengthen.
    What I've found is take a video of yourself doing your workout... you'll often find that your posture or form isn't quite the same as what you "see" in the mirror.

Categories