Q: Every time I do weighted lunges or squats, or use the weight machines that work the quadriceps, my knees feel creaky and start to hurt. Should I stop doing these exercises, or is the pain normal? —Mary, Arlington Heights, IL

A: Pain is a signal to stop, so quit those weighted lunges, stat. Because your knees bear your weight while straightening, bending, twisting and rotating, they are the largest and most complicated joints — and the most easily injured part of the body. Protect them!

First, try removing the extra resistance and perform the exercises again. Because your knees aren't intended to bear much more than your body weight, adding resistance, along with gravity, could make them scream. Do your knees still hurt without the added weight? Removing the external resistance should ease the pain, at least slightly. When my clients perform lunges and squats, their own body weight is often enough resistance to get results. In order to hit fatigue (where you've tired out the leg muscles), you may need to do a few more repetitions. If you insist on adding extra weight, instead of a barbell or something extreme, hold a 5-pound weight in each hand; this moderate weight will let you stay steady during the exercise while also boosting your heart rate. If it still hurts, stop doing these exercises altogether.

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One more thing: Bending your knees requires strength in your quadriceps and hamstrings, so they may nag you if there is a muscular imbalance. If your quads are stronger than your hamstrings, your knees cannot adequately absorb shock, support weighted activity or provide a proper range of motion. In this case, you should concentrate on strengthening the hamstrings, which, over time, may permanently stop your knee pain. It's not a quick fix — it'll take anywhere from one month to one year — but you may wipe out your knee pain if you strengthen your hamstrings with this daily two-minute exercise:

Hamstrings Strengthener


Starting Position: Lie on your belly in a prone position with chest, belly, hips and thighs flat against the floor. Relax your arms at your sides. Extend your legs straight back and press the tops of your feet lightly into the floor. Turn your head to one side for comfort.

Action: Keeping both thighs on the floor, exhale, and bending your right knee, bring your right heel as close as possible to your right hip. Inhale and lower your right leg back to the floor. Exhale, and now bending your left knee, bring your left heel as close as possible to your left hip. Try to keep your feet flexed. Alternate legs for a total of 20 repetitions (10 on each side) at a moderate, controlled pace. For a bigger challenge, instead of doing more repetitions, add 1- to 5-pound ankle weights to each leg.

Finally, if you tried removing your resistance and balancing out your muscles but your knees are still nagging, see an orthopedist or consult with a physical therapist. The pain could be a sign of arthritis or skeletal misalignment within the joint itself.

Here's how to avoid other knee injuries:


  • Proper footwear is important. Make sure your sneakers support your arches and have plenty of shock absorption. Consider purchasing foot inserts.

  • Avoid walking or running on your toes by allowing your foot to roll from heel to toe with each step.

  • Your knee joint absorbs three times your body weight. Keep your weight under control to reduce stress on your joints.

  • Warm up before exercising. All it takes is about a 3-minute walk on the treadmill — it'll heat up your leg muscles sufficiently.

  • Mind your form during lunging and squatting: Your knees shouldn't travel beyond your toes and shouldn't surpass a 90-degree bend.

Ellen Barrett is the author of three books and lives in New Haven, Connecticut. You can read more about her here.