Here's What to Do If Lunges Hurt Your Knees

SELFCares Newsletter, September 19th, 2018 SELFCares About... Injuries [8 Yoga Poses to Relieve Lower Back Pain]( If you are unable to see the message below, [click here to view.]( [SELF Cares]( [woman stretching on park bench] [bandaid] This week, we're talking about... Injuries If you follow me on [Instagram]( you've likely seen some of my posts about hurting my foot while training for this November's NYC Marathon. (If you don't follow me on Instagram, what are you waiting for?!) Long story short: I ran in a pair of shoes that didn't fit my feet properly, ended up with some serious pain, and I couldn't run for over two weeks. I lost some precious training time—during which I was antsy, anxious, and ruminating on the thought that I potentially would be sidelined for too long and have to drop out of this year's marathon. Having to abruptly pause your regular routine can be jarring—especially if you've gotten into a good rhythm and look forward to moving daily. But as hard as it was to swap out my runs for some low-impact workouts like yoga and lifting weights, I knew deep down that I was doing what my body needed. And that letting my body recover would ultimately be the best thing for my training. An important note: If you think you are injured, please go see a doctor. Typically, feeling a sharp pain, popping, or tearing sensation during exercise is a bad sign. If something hurts, and it lasts for a few days without starting to improve, that's also a red flag. Delaying medical attention or pushing through an injury could leave you with a more serious issue or derail your routine even longer. It's not worth it. Below, you'll find some of my favorite SELF stories that will help you understand your pains and strains so that hopefully, you can stay injury-free and keep on running, jumping, squatting, lifting, cycling (or doing whatever your exercise of choice may be) to your heart's content. We all have to take rest days at some point, but it's nice to be able to plan them on your own terms. [Amy Marturana, Senior Fitness Editor]( [woman doing a lunge]( [The Best 5-Minute Warm-Up to Do Before a Strength Workout]( Trainers harp on warming up before your workout for a good reason: When your muscles are warm, you have a lower risk of pulling or straining them. Try this quick, five-minute warm-up before your next workout to better prep your body to move. [Check it out]( Advertisement [advertisement]( [Powered by LiveIntent]( [AdChoices]( [woman holding her lower back]( [How to Tell the Difference Between Muscle Soreness and an Injury]( Feeling sore after specific workouts is totally normal and expected. But it's important to know the difference between that and an actual injury, so you can get help when you need it. [Learn more]( [woman doing childs pose]( [8 Yoga Poses to Relieve Lower Back Pain]( Lower-back achiness and discomfort is a very common problem. If you're one of many people experiencing this, some gentle yoga stretching may help you find some relief. (As always, though, you should see a doctor to assess persistent pain or any potential injury.) [Try These Now]( [advertisement]( [Powered by LiveIntent]( [AdChoices]( [physical therapist]( [Should You See a Physical Therapist Even If You're Not Injured?]( Some people use physical therapy as preventive care. Here's why—and how to decide if it's worth it for you. [Read more]( [woman stretching her legs]( [4 Beginner Running Injuries That Are Totally Normal and How to Fix Them]( Running is a high-impact activity, and sometimes, it can feel uncomfortable. That's OK. What's not OK is ending up with an injury. Here, we've laid out the four most common overuse injuries that physical therapists see in beginner runners, and how they typically suggest treating them. [Learn more]( [advertisement]( [Powered by LiveIntent]( [AdChoices]( [Here's What to Do If Lunges Hurt Your Knees]( Find out what might be contributing to knee pain, and how to modify your lunges to get a good lower-body workout without the discomfort. [Read more]( [woman lunging]( Sharing Is Caring! Forward this newsletter to your friends! Got this from a friend? [Sign Up Here]( Curated with care by SELF editors [instagram]( [Unsubscribe]( | [Privacy Policy]( Sent from Condé Nast, 1 World Trade Center, New York, NY 10001, attn: Email Coordinator Copyright © 2018 Condé Nast.