Sore Knees? Try This Exercise Progression.

Are sore knees slowing you down?

If so, we have three side lunge exercises for you to try.

These exercises will build strength in your legs and help you get long-term relief for stiff, sore knees.

Sore Knees? Try Side Lunges.

In this video, Physical Therapists Kristina Hines PT DPT and Steve Gonser PT DPT show you three side lunge exercises. These lunge variations take stress off the front of the knee and are perfect for people who struggle with sore knees.

Side Lunge

Stand with your feet together.

Step to your left and slowly sit your hips back while extending your knee. Make sure your upper body is bending forward as you sit your hips back. Do not stay standing straight up as it will put undue stress on your knee.

Complete 10 reps to your left, then repeat to your right.

Once you feel comfortable with 10 reps, gradually build to completing 20-30 reps.

 

Side Reach

Stand with your legs in a comfortably wide stance.

Bend your left knee and reach towards it, making sure to drive your hips back.

Complete 10 reps to your left, then repeat to your right.

Like the side lunge, once you feel comfortable completing 10 reps, gradually build to completing 20-30 reps.

 

Full Side Lunge

Stand with your feet together.

Step to your left and slowly sit your hips back while extending your knee, like the side lunge. Reach towards your knee, like the side reach.

After lunging and reaching, return to your original position of standing with your feet together.

Complete 10 reps to your left, then repeat to your right.

Once you feel comfortable with 10 reps, gradually build to completing 20-30 reps.

If you’d like to make this exercise harder, complete your reps while holding weights.

You might be wondering why this exercise is having you lunge from the side instead of forward.

Lunging in a forward direction puts a lot of stress on the front of the knee. When we move sideways, we use some of our bigger movers in our hips – which is crucial for building leg strength and finding lasting relief for sore knees.

Want more help for your knee pain?

Sign up for the 2022 YMCA Wellness Series to recharge, refresh, and renew your health!

Registration is free, and all classes are held online with leading Western New York healthcare professionals.

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