Tai chi, an exercise for people of all ages, aims to connect humans with the heavens by using movement that mimics the rise and fall of ocean waves. Done correctly, tai chi will make you feel alert, comfortable and vigorous. But if you suffer from knee problems -- or want to avoid knee injury -- you should take some precautions when practicing tai chi.
Precautions
While tai chi is regarded as a gentle sport, beginners should exercise caution, especially if you suffer from knee problems. Before beginning any exercise you should consult a physician and see if you have any type of structural problems that may prevent you from partaking in tai chi. If your knees are injury-free but weak due to age or illness, you might don a knee brace while practicing tai chi or alter some of the exercise's positions to reduce pressure on your knees.
Avoiding Knee Injuries
To avoid knee injury, estimate your greatest range of pain-free motion. Perform tai chi exercises at 70 percent of that range. If injured, reduce your range of motion during tai chi to 40 percent or less of your greatest range of motion. Success in tai chi does not depend on how much you can do on any particular day but about whether you make progress and improve. If you take tai chi instruction in a classroom, inform your instructor about your reasons for altering the steps or changing your stance during the exercises.This will help them your instructor understand your problem and coach you in ways to complete exercises without harming yourself.
Avoid Knee Injury
Knee injuries can occur in almost activity. Include warm-up and cool-down exercises such as gentle stretches to increase blood flow to joints before exercise and relieve tension in muscles afterward. Tai chi requires practice. If, for instance, you find it difficult to balance on one leg, practice this part of a tai chi more often. If, after additional practice, you still find such balancing difficult, this may signal an overload of pressure on your knee. Alter the tai chi exercise to suit your needs and prevent further weakening of your knee joints.
Avoid Knee Pain
Knee pain can signal impending injury. Proper stance and movement can help keep you free from pain and injury. If you flex your knee and point it forward during a tai chi maneuver, do not extend your knee beyond the tips of your toes. In this more restrained position, your body can transfer pressure on your knees to your feet. Proper pivoting also prevents knee pain. Shift your weight first. Allow your torso to steer your leg, pivoting your foot at the same time. You knee joints, while flexible, are not designed for rotation. Also, do not overly exert your muscles. If you employ natural movement, you will avoid most types of injury.
