Performing lunges can result in a tear in your meniscus, the cartilage that runs between your thigh and shin bones in your knee. While the problem often occurs if you twist or turn your knee during the exercise, it can also occur when you bend and lower the knee. Resting the knee may be all you need to do to return to your fitness routine, although in severe cases, surgery may be needed to repair a torn meniscus.
Symptoms
When you tear your meniscus, you may hear or feel a popping sensation. Pain may increase when you try to turn or twist your knee, and you may not be able to straighten your knee. When you try to move the knee, it may lock in place or may give way, although you will probably be able to walk on it. A meniscus tear can cause your knee to feel stiff and appear swollen. If you don't treat your condition, a piece of meniscus may come loose and drift into the joint, according to the American Academy of Orthopaedic Surgeons.
Risk Factors
Anyone who participates in an exercise or sport that involves sudden or forceful turning, twisting or squatting can injure a meniscus. These activities place tremendous pressure on your knee joint, making it more prone to injury. Your risk of developing a torn meniscus can increase with age. As you grow older, your cartilage begins to get weaker and thinner, making it more likely to tear, even if you aren't exercising or participating in a sport.
Treatment
Small meniscal tears can benefit from rest, ice, compression and elevation, also known as the RICE treatment. Avoiding lunges or any exercises that may stress your knee is important while your tear heals. Using ice packs, wearing a compression bandage and keeping the leg elevated help reduce swelling in the knee. Taking over-the counter anti-inflammatory pain medication can also reduce swelling and pain. If the tear is severe, your doctor may recommend that you undergo arthroscopic surgery to repair the tear. During arthroscopic surgery, a surgeon inserts a miniature camera and tiny instruments through small openings in your knee. The camera allows the surgeon to see the torn area and make necessary repairs.
Prevention
Using good form when you perform lunges can help you avoid another meniscal injury. Fabio Comano of the American Council on Exercise recommends beginning the lunge by pushing the hips backward before you begin lowering your body toward the floor. Comano reports that pushing the hips backward helps prevent a premature forward motion of the knee and creates a healthy hinge effect at the knee. Ask your doctor if it is safe for you to perform lunges before resuming your exercise program, and stop doing lunges immediately if you experience any pain in the knee.
