Lunges

Sports therapy isn’t just about treating injuries with massage. It is also about teaching how to prevent performance limiting injuries through correct technique and posture, so that the client can continue to reach their goals, and become fitter and stronger. This “Gains without Pains” series of posts will take common exercises done in the gym and look at correct posture and technique in order to reduce the risk of injury. 

LUNGES 

BENEFITS

 - improve balance due to training each side of the body independently

 • Strengthen the core ,legs and glutes 

 COMMON MISTAKE 

• don’t let the front knee lean over the toes - this will strain the knee

 • lunge is too short or too long

 • feet are on the same line (less stability) 

• front knee collapses in

 • front knee is shaky 

• front foot is unstable on the ground 

• leaning forward or back 

• jerky movements (particularly when stepping back but not only) 

• back knee is too low and the leg doesn’t have the necessary strength 

• body weight is wrongly distributed 

• aggressively pushing against the ground (particularly when stepping back) 

• stepping heel first

 • front heel coming off the ground 

• poor posture 

CONSEQUENCES OF INCORRECT TECHNIQUE:-

• knee pain (very common)
• ankle pain 
• foot pain 
• back pain 
• shoulder pain 
• promoting poor posture not training the right muscles, and straining others

GOOD TECHNIQUE 

- both knees are bent at about 90 degrees during the forward step

 • Maintain good upright posture and don’t lean forward