You are overweight and making lifestyle changes to live healthier by incorporating exercise into your routine. You would expect to feel better, stronger and more energetic, but sometimes your efforts may result in pain. Lunges are one of the most difficult exercises to perform properly and being overweight may not help, but with modifications you should be able to work out pain-free.
Form
Doing lunges properly can actually strengthen knees in addition to legs and hips, according to Jolie Bookspan, author, research scientist and joint guru. Doing lunges incorrectly can cause injury, whether you are overweight or not. To lunge correctly, distribute your weight evenly between front and back legs with your weight on the heal of your front foot, not your toes. Bend both knees, dipping your back knee toward the floor and keeping your front knee behind your foot. Lower and raise your body gently. Gait and technique are much more important than weight in exercising without pain, according to Bookspan.
Quadriceps
Lunging is an activity that places up to six times your body weight directly onto your kneecap's small bone, according to board-certified sports medicine specialist Dr. Warren King. If your body weight is high, this pressure becomes great. Women are at even higher risk of knee pain, according to King, due to smaller kneecaps that "track abnormally." King claims that strengthening your quadriceps will take the pressure off of your knees and resolve pain issues for 90 percent of patients. He suggests leg presses, leg extensions, squats, hamstring curls and calf raises for six months to strengthen quads before beginning lunging exercises.
Shoes
Shoes play a role in being able to exercise without pain. Being overweight, you may choose a shoe that provides greater support, thinking it will increase your agility. Bookspan warns that hard, supportive shoes are often a cause of pain. He claims the best shoes to avoid knee pain are soft and flexible, light and breathable, allowing your muscles to do the work of supporting your frame rather than putting your weight on your knee joints.
Medications
Being overweight may involve additional health issues that require you to take medications. Drugs for cholesterol and stomach acids and statin and anti-anxiety drugs all have possible side effects that involve body aches. If you have corrected your form, strengthened your quads and bought flexible shoes but still suffer from joint pain, your medication may be to blame. Bookspan suggests improving your diet to focus more on high nutritional value, to provide you with the nutrients necessary for overall good health. Do not discontinue prescription medications without discussing it with your doctor first.
Cautions
Slight muscle fatigue is normal after starting a new exercise regimen, especially if you are overweight. However, joint pain is not normal. Any exercise that causes pain should be stopped immediately. Meet with a personal trainer to ensure that you are doing exercises properly, and seek medical attention if pain persists.
