View Full Version : Instep hurts while doing Lunges
02-23-2004, 04:55 PM
Could some one please advise me on why my instep hurts ( real BAD!!!) when I do Lunges. It does not matter whether I do them with weights or not, after the 1st set, it starts hurting. Completing the three sets is sometimes agonizing, and I feel that I sacrifice the form in order to complete them. I have tried different shoes, insoles, but nothing helps.
I don't want to give up lunges but can't continue with the pain. Today after doing doing lunges when I started on leg press that too was painful. This does not happen when I don't do lunges.
Is there any other exercise that can I do as a substitute which is as good as lunges?
02-24-2004, 03:28 AM
It doesn't sound good to me... have you had a trainer or someone experienced check your form?
02-24-2004, 10:19 AM
Yes, I had talked to my PT and she suggested that I change my shoes!!!
I pay special attention to my form so I am sure and have been told that I am not doing the lunges wrong.
Do you think that step ups can adequately replace lunges?
02-24-2004, 10:35 AM
I've had really good results with step-ups, personally, yet there is a good difference in how you feel them but since lunges do seem to be out for you, they are a good a alternative.
What about single-legged squats? Do you get the same problem with them?
I think you need to see a doctor about the instep, also. Sounds serious to me. In my experience lunges shouldn't cause problems like that. Actually, I feel a bit in my instep on my right foot....but nothing that keeps me from doing them. I wouldn't fool with something like that that can potentially keep you from working out at all!
02-24-2004, 11:25 AM
Thanks Ladystarlight. Actually since you mentioned it, Yes, single legged squats also result in the same problem. I will for the time being replace the lunges with step-ups.
Will go see a doctor, dumb question but what should the doctor's speciality be....?
02-24-2004, 12:49 PM
02-24-2004, 08:07 PM
It may be that your feet roll inwards and you need orthodics or similar. Definitely see an orthopedist and see whats going on
02-25-2004, 01:18 PM
I had the same problem for a while, coming off a summer of running 30 miles a week. Mine was a mild case of plantar faciitus (sp?) and has gotten better with new runners and LOTS of calf stretches. Tons and tons of calf stretches. I also ice my calves and instep after a workout, followed up by heat about an hour or so later.
02-25-2004, 02:52 PM
Thanks to all of you for your advice. I will try and get an appointment with an Orthopedics doctor, and in the meantime I will try the calf stretches. Now for the dumb question...
How do I do calf stretches?
02-27-2004, 07:31 AM
"First, two terms: plantar flexion (contract the calf and point the toes) and dorsi flexion (contract the shin muscles and pull the toes up)
When I have had shin splints in the past, I have stood on the edge of a step (like a diver doing a back dive off a spring board). Support most of your weight with your hands on the side railings and slowly, gently, carefully lower your heels until you meet resistance. Raise them just a bit above that point and hold (dare I say 20 to 30 seconds). Then slowly raise your heels (still supporting most of your weight) until you are up on your toes as far as you can go, then lower down just a little bit and hold.
If the exercise above helps you, then you can play around with the number of repeats and the amount of weight. When your shin splints are gone you could make it a strengthening exercise by using more body weight.
If you find that the exercise above is too much at this stage in recovery, then you could take an Epsom salt bath and practice plantar flexing and dorsi flexing your feet. The amount of force should remind you of the stretching you do in the morning when you yawn.
Through the day you can extend a leg and use your ankle to make circles with your toes. (Be gentle and don't get carried away.)"
Also, stand 2-3' feet away from a wall, facing it. Step forward with one leg, you can support yourself against the wall with your hands. Straighten your back leg, pressing your heel into the floor. You should feel a good stretch. Keep in mind tho, overstretching can aggrevate an already tight muscle.
02-27-2004, 11:32 AM
Thanks a lot for the detailed description of the stretches.