Is it painful to repair the lid with lunges or squats? Avoid two big mistakes!
The lunge is a classic training movement, which can exercise our lower limb muscles (buttocks, legs) very well. It is also very effective in strengthening the core muscles!
At the same time, it is also one of the most important movement patterns in our lives: whether it is going up stairs, crossing steps, squatting to tie shoelaces, it is all a lunge movement!
Although lunging has many benefits, it is not easy to do it well. Many exercisers experience knee discomfort when performing lunges. In severe cases, they even suffer pain and soft tissue injuries!
If you are in this situation, come and see if you have made these two mistakes!
Mistake 1: Knee varus (pictured)
Risks of knee-in: Because the hip, knee, and ankle are not in a straight line, the knee does not follow the direction of the toes, which will cause the joint to twist and turn, resulting in unnecessary torsion and lateral pressure, which is harmful to Knee joints and ligaments are very dangerous! This is one of the reasons why many people suffer from knee pain during exercise!
There are many reasons for knee buckling! For example, the ability to control movements is insufficient! Imbalance in the antagonistic muscles of hip adduction and abduction, insufficient hip/hip joint strength (glutes minimus, gluteus medius, gluteus maximus, hip external rotators), and overactive hip adductors The combination of muscles prevents the femur (thigh bone) from having adequate stability. Then the hip joint is in adduction and internal rotation.
When the hip adductorsWhen the hip muscles are more overactive than the gluteal/hip joint, the knee will be pulled inward.
You need to spend time improving the imbalance between hip adduction and abduction muscles: strengthen the hip abductor muscles and relax the hip adductor muscles
At the same time: Insufficient movement control ability can be improved through continuous practice! When performing the movement, abduct the hips and push the knees outward, keeping the knees always facing the toes (note that the hips, knees, and ankles should be placed on the same sagittal plane (red straight line)).
Mistake 2: The knee joint moves too forward and the body center moves forward!
Many beginners do not bend their hips and sit back when performing lunges, causing the knees to "push forward" too much!
Reminder: When squatting, the knees are not pushed forward, but the hips and knees work together! Squat vertically along the body's center of gravity. When squatting to the bottom, your knees should be as perpendicular to the ground as possible (not less than 45 degrees)
Most girls start to have knee pain after squatting. In addition to not knowing how to use their hips to exert force, they put their strength on the front of their legs during exercise (putting their strength on the quadriceps, that is, the front of their thighs) is not a wrong way, but it puts more pressure on the knees. Large)
At this time, the knee joint will be compressed, which will cause pain. This point is very important