How to avoid knee pain in TAI CHI
Preventing Knee Pain in Tai Chi: Small Changes to Save Yourself and Your Knees
Tai Chi is a gentle form of exercise that can help improve balance and flexibility, but it can also cause knee pain if not done correctly.
Written by Paul Read (teapotmonk)
History of Knee problems in Tai Chi
A Survey of over 200 Tai Chi teachers* in the early 1990s revealed that over 61% of all teachers reported Tai Chi practice led to some form of knee injury, to either themselves or their students.
As it is not unheard for students to quit Tai Chi without telling instructors why, we can only ponder over whether one of these reasons could be knee pain experienced in the class. This is particularly true if a new student has come to Tai Chi believing that such a gentle practice can only be beneficial, irrespective of how it is taught.
We are now aware that high impact sports can damage joints, but do we know enough about low impact exercises like Tai Chi? And is it possible that they could do more harm than good?
Traditional Teaching Methods Can Be Harmful
Historically, Tai Chi was taught orally. Instruction was given by encouraging students to watch and copy. Questioning and doubting procedure or technique was frowned upon and discouraged. Some teachers still follow these traditional lines, claiming that by doing so it is more "authentic". This is true, but authenticity is not something you can inherit. it must be earned, and by itself, doesn't confer safety.
Consequently, such unquestioned practices became the norm, as outside studies on physiology and structural mechanics are seen as unrelated or irrelevant. Tai Chi, like many eastern disciplines, is seen as something almost akin to magic, or a mystical martial art shrouded in monastic secrets. What relevance has science and physiology for such esoteric practices?
But as 21st century practitioners, we cannot defer to such delusions. It is upon us all to read and learn as much as possible and to make our practices as safe as possible. This article is by no means a definitive account of knee misuse in Tai Chi. Others will have better knowledge than I. So keep reading, and keep learning. And share what you know so that others can contribute to this topic.
Bad Knee Practice in Tai Chi
In crude terms, the knee is a hinge joint. This means that its safe range of motion is limited to a forward and backward motion. Why is this important? Well, it is important because we are often told to perform actions that assume the knee is a ball and socket joint - like the joint in the hip or the shoulder. These joints are capable of rotation, but not the knee.
In Tai Chi Forms, as we move slowly from one posture to another, we are told to either remove the weight from one leg, or keep it in the leg. It is at this moment that we need to pay special attention for if we are told to keep it in the leg and change direction, and keep the weight bearing foot flat on the ground, then this twisting pressure on the knee joint can lead to pain, soreness or even ligament damage. These moves do not strengthen the knee, they weaken it.
There are many examples in the Tai Chi form, such as the turning kicks or when shifting weight from one forward leaning stance - such as Shoulder Stroke or Ward-off Left - that engages the joint in this way. Here, the weight of the leg remains in the front leg whilst a turn in direction is made. Without realigning the foot first, this turn places stress across the knee and forces it into a twisting position whilst it bears the weight of the body. For advanced students, this can be done safely by timing the weight change and posture shift precisely with the foot rotation, but for most new students this is challenging manoeuvre.
Far more sensible is to remove the weight from the leg first, then turn the empty foot using the waist and hips, then return the weight safely into the leg (not unlike the process employed in the Single Whip move in which weight is quickly shifted from one leg to another in order to turn the hips safely 180 degrees). So you see we have a precedent in the form, we only need to apply it throughout.
There are plenty of examples in the Tai Chi form like this that require the attention of teachers when shifting weight and changing direction. It is important that all teachers explore these moves. If we do not, then we will be perpetrating the same errors that previous generations have made - ignoring the knowledge that we have at our disposal.
If you want to Learn Tai Chi but are worried about your knees, consider learning a version like the Cheng Man-ch'ing version that promotes safe practices and upright postures.
Protect Your Knees with These 5 Steps
Select a style or form that does not place emphasis on very low postures. Cheng Man Ch’ing style offers this, as does the variations, specifically Dr Chi’s very upright version or William Chens. Avoid deep knee bends and dramatic postures - these are for WuShu exhibitions - not for your health.
The ligaments support the hinge function of the knee (moving forward and back). Forcing the knee ligaments to adopt a twisting motion, weakens them, not strengthens them. So adapt any knee rotational movements. Especially when bearing weight on the leg. Do not be afraid to vary the form from what your instructor teaches. Tai Chi is either an evolutionary art or a stagnant art. You decide.
Improve your posture by building strength in the quads, the calves and the hamstrings to help strengthen the Knee joint and help hold it in place.
Remember that it’s the role of the hips to rotate, not the knees. Work on opening the hips and improving their ability, whilst stabilising the knees (and keeping them soft - or open)
Watch the webinar on Knees and the follow up webinar on balance (found on the teapotmonk 21st century training site).
More Information on Safe Knees in Tai Chi
If you are working with me on any of my Online Courses, then make sure you join the Academy - its free to do so and you will get more health related reports and videos posted regularly.
Are you teaching? Access the Teachers Resources Section there for more ideas
*Tai Chi teachers Survey: J. Dunbar 1991. Let a 1000 Flowers Bloom