{"id":2924,"date":"2024-07-07T13:01:18","date_gmt":"2024-07-07T20:01:18","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=2924"},"modified":"2024-07-07T13:01:19","modified_gmt":"2024-07-07T20:01:19","slug":"stationary-lunge-with-long-step-an-alternative-to-lunging-if-you-have-anterior-knee-pain","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=2924","title":{"rendered":"Stationary Lunge with Long Step: An Alternative to Lunging if You Have Anterior Knee Pain"},"content":{"rendered":"\n<p>One of the biggest problems clients run into with lunging is anterior knee pain. This is especially prevalent in middle-aged females. Patellofemoral joint pain is a consistent issue on this population. In light of this, I have gone away form forward lunges with programming to avoid irritating the knee joint. Instead, I will routinely use rear foot elevated split squats or a stationary lunge position with modified range of motion centered on the client\u2019s capacity.<\/p>\n\n\n\n<p>In a 2008 article published in the Journal of Orthopedic &amp; Sports Physical Therapy, the authors conclude that the best way to minimize knee pain and stress is to perform the lunge with a long step compared to a short step and without a stride compared to with a stride. Research has shown that patellofemoral joint force and stress is much greater with a short step (front heel and back toe closer together) compared to a long step at higher knee flexion angles.  In addition, forces were greater with a stride (stepping forward) compared to being stationary without a stride at lower knee flexion angles.<\/p>\n\n\n\n<p>Therefore, using a stationary lunge (or stationary split squat) with a greater step length and no forward stepping pattern may be the optimal choice to increase strength and reduce knee stress. Check out my video below from one of my recent &#8216;Functionally Fit&#8217; columns for PFP Magazine.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Functionally Fit: Stationary Lunge with Long Step\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/rSV5jGI6B60?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>One of the biggest problems clients run into with lunging is anterior knee pain. This is especially prevalent in middle-aged females. Patellofemoral joint pain is a consistent issue on this population. In light of this, I have gone away form forward lunges with programming to avoid irritating the knee joint. Instead, I will routinely use [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2924","post","type-post","status-publish","format-standard","hentry","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stationary Lunge with Long Step: An Alternative to Lunging if You Have Anterior Knee Pain - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=2924\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stationary Lunge with Long Step: An Alternative to Lunging if You Have Anterior Knee Pain - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"One of the biggest problems clients run into with lunging is anterior knee pain. This is especially prevalent in middle-aged females. Patellofemoral joint pain is a consistent issue on this population. In light of this, I have gone away form forward lunges with programming to avoid irritating the knee joint. Instead, I will routinely use [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.brianschiff.com\/?p=2924\" \/>\n<meta property=\"og:site_name\" content=\"Brian Schiff&#039;s Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-07T20:01:18+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-07T20:01:19+00:00\" \/>\n<meta name=\"author\" content=\"Brian Schiff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brian Schiff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=2924\",\"url\":\"https:\/\/blog.brianschiff.com\/?p=2924\",\"name\":\"Stationary Lunge with Long Step: An Alternative to Lunging if You Have Anterior Knee Pain - Brian Schiff's Blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#website\"},\"datePublished\":\"2024-07-07T20:01:18+00:00\",\"dateModified\":\"2024-07-07T20:01:19+00:00\",\"author\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\"},\"breadcrumb\":{\"@id\":\"https:\/\/blog.brianschiff.com\/?p=2924#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.brianschiff.com\/?p=2924\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=2924#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.brianschiff.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stationary Lunge with Long Step: An Alternative to Lunging if You Have Anterior Knee Pain\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.brianschiff.com\/#website\",\"url\":\"https:\/\/blog.brianschiff.com\/\",\"name\":\"Brian Schiff's Blog\",\"description\":\"Injury Prevention, Sports Rehab &amp; Performance Training Expert\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.brianschiff.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\",\"name\":\"Brian Schiff\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"caption\":\"Brian Schiff\"},\"sameAs\":[\"http:\/\/www.brianschiff.com\"],\"url\":\"https:\/\/blog.brianschiff.com\/?author=2\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Stationary Lunge with Long Step: An Alternative to Lunging if You Have Anterior Knee Pain - Brian Schiff's Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.brianschiff.com\/?p=2924","og_locale":"en_US","og_type":"article","og_title":"Stationary Lunge with Long Step: An Alternative to Lunging if You Have Anterior Knee Pain - Brian Schiff's Blog","og_description":"One of the biggest problems clients run into with lunging is anterior knee pain. 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