As you bend your knee to perform a lunge, the underside of the patella -- commonly called the knee cap -- glides over the bones that make up the knee joint. The quadriceps tendon attaches the top of the knee cap to the quadriceps muscle and the patellar tendon attaches the bottom of the knee to the tibia or shinbone. An injury to any one of these body parts can contribute to your knee pain while doing lunges.
Types
There are several different reasons why your knee may hurt while performing lunges. The most common injury that is likely to cause pain during exercise is referred to as patellofemoral pain syndrome. PFPS is a general term used to describe pain at the front of the knee that comes on gradually and increases over time. Tendinitis is a tearing of the tendons that support the knee cap and frequently is a result of overuse of the joint.
Causes
Patellofemoral pain syndrome occurs when the knee does not move or track correctly as the knee is bent and straightened. This incorrect tracking can lead to damage to the surrounding tissues as well as the soft tissue that lines the underside of the knee, called cartilage. Tendinitis can occur to either or both tendons that secure the knee cap in place. The result of overuse, tendinitis is a gradual tearing of the tendon that causes the tendon to become inflamed.
Treatment
If you begin to have knee pain when doing lunges, follow the RICE protocol. Rest the knee from activities that aggravate pain until symptoms subside. Ice the knee for the first 48 hours after initial discomfort, following a schedule of 20 minutes with ice on the knee and 20 minutes without ice. Use a compression bandage to help alleviate swelling, and elevate the knee above the heart when seated.
Prevention
You can help prevent knee pain while exercising by stretching the hamstring and quadriceps muscles before and after exercise. Before stretching, warm up for five minutes to allow the muscles to become more pliable. Reduce the number of knee bends you perform during a workout and then gradually add more over time. Taping the knee cap or using a support to help realign the patella may help to prevent future pain.
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