Say Goodbye to Knee Pain: 2 Essential Tips for Squatting and Lunging
Are you tired of knee pain ruining your squatting and lunging workouts? Whether you’re a seasoned gym-goer or just starting out on your fitness journey, knee discomfort can be a frustrating obstacle to overcome. But fear not, because we’ve got two game-changing tips that will help you banish knee pain for good and get you back to crushing those workouts with confidence.
Tip #1: Use More Glutes!
One common mistake that often leads to knee pain during squats and lunges is over-reliance on the quadriceps muscles and neglecting the glutes. When you focus too much on powering through with your quads, it can put excessive pressure on your knees, leading to discomfort and even injury over time. A good healthy ratio for a squat or lunge use is 60% quads and 40% glutes. Many of our clients with knee pain are using less than 20% of their glute muscle potential.
Instead, shift your focus to activating and engaging your glute muscles throughout the entire movement, especially on the way up. It’s not just about squeezing your cheeks together at the top of the squat or lunge – you should be able to feel your glutes working from start to finish. This means maintaining proper form and consciously engaging your glutes to drive the movement. Think about driving the energy through your heels at the bottom of the range. “Press down to stand up.”
To ensure you’re using more glutes and less quads, try incorporating exercises that specifically target the glutes, such as hip thrusts, glute bridges, and Romanian deadlifts, into your routine. Strengthening these muscles will not only help alleviate knee pain but also improve your overall lower body strength and stability.
Tip #2: Knee Over Pinky Toe
Another common culprit of knee pain during squats and lunges is improper knee alignment. It’s easy for your knees to cave inward towards your big toe or center of your body, especially when you’re fatigued or using improper form. This caving in position is called “Knee or Genu Valgus” and puts excess load through the front and inside portion of the knees. Often leading to pain, breakdown and potential injury over time.
To prevent this, focus on keeping your knees in alignment with your pinky toes throughout the movement. Imagine spiraling your thighs outward so that your knees point towards your pinky toes rather than collapsing inward. This simple adjustment can immediately reduce stress on your knees and alleviate discomfort.
Practice this technique by performing squats and lunges in front of a mirror, paying close attention to your knee alignment. If you notice your knees drifting inward, consciously correct your form and focus on keeping them in line with your pinky toes.
Additionally, incorporating exercises that strengthen the muscles responsible for maintaining proper knee alignment, such as the gluteus medius, gluteus minimus and deep hip rotators, can help reinforce this movement pattern and proper alignment. Which can significantly prevent knee pain in the long run. Some examples of helpful exercises include lateral band walks, clamshells, and resisted hip rotation and hip abduction.
By implementing these two tips into your squatting and lunging routine, you can say goodbye to knee pain and hello to stronger, healthier workouts. Remember to prioritize proper form, engage your glutes, and keep your knees aligned with your pinkie toes for optimal results. With consistency and dedication, you should see significant improvements in your knee pain and function.
Struggling to activate your glutes or still dealing with constant knee pain? We can help! Our Physical Therapists specialize in orthopedic issues, including knee pain and would love to help resolve your knee pain once and for all! Contact us today to book your evaluation at 715-513-6313.
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