Tai Chi and Knees
Many people experience knee problems with Tai Chi. Maybe you already had a sensitive knee. Being over Medicare age, like me, makes you more prone to knee issues. Substitute ankle for knee in this discussion if that is your issue; If you think your knee(s) or ankle(s) are prohibiting you from practicing Tai Chi, realize that chair Tai Chi/Qigong is very effective as well; While using a sturdy chair with no arms you can accomplish a lot. Chair Tai Chi is commonly practiced and gives similar benefits without any knee or ankle issues. You CAN do Qigong and Tai chi with knee problems, and it will benefit you.
In order to actually strengthen the knees by doing Tai Chi, listen to your knees. Feel the reaction in your knees when you do certain movements in Tai Chi. Always adjust your stance as necessary to relieve pressure on your knee, do not twist your knee. Place your foot with soft intention, being mindful of your knee.
Tai Chi can strengthen and reinforce knees. When I first began practicing Tai Chi my knees and thighs were sore after the hour session. I had to shake out my legs, or even sit down for awhile. However, I noticed that gradually my legs were strengthened, the muscles surrounding the knee were more able to support my knees, and I didn’t get so tired.
Wu Chi position, the standing meditation, (Wu chi) is the first thing you are taught and is the first time you realize that you have to bend your knees, in order to tuck your tailbone in, to achieve a straight back (Tai chi pole) which allows the chi to flow evenly and straight through your body. If you already have knee problems, just stand straight and maybe try to bend your knees a little each time, gradually increasing as you practice. No one will notice whether you are not doing it correctly. Correctly is listening to your body, then trying to conform gradually. A goal in standing meditation is to be able to do this for 20 minutes a day. I think I am up to 5 minutes now. Believe me that even weekly practice will strengthen the knee and of course the ham strings and quadriceps which support the knee.
Shifu, our Tai Chi instructor at Oriental Healing Arts, has taught us that by practicing Tai Chi walking, which we do in class, and doing movements like brush knee, you are training your balance. You will use your leg muscles and center your core so that you have better balance when walking, and will be able to avoid falls when you run into obstacles because of this training. You will walk straighter and safer thus protecting your knees.
Traditional Tai Chi practice asks us to place our feet facing exactly straight ahead in Wu Chi. I am bowlegged. If I do that my knee is slightly painful. I have to put my heels inward a little. You may also find your knee is slightly stressed. Place it straight, but comfortable without any stress. Gradually as you gain strength, you will be able to kick higher, to hold your stance longer, to step out further, and stand in horse stance with feet wider apart and knees bent more.
At first, don’t step out in Tai chi walking so far. Yang style is a long stance and that is very difficult for me. I shortened my stance a lot until I felt stronger and then try to lengthen as I have become stronger. The further you lengthen your stance, the more pressure on the knee, so once again, do only what your body can do.
The main principle I want to communicate in this is not to overdo it, listen to your body, and you will see gradual improvement and strength, without injury. If you do not already have knee problems, you will find that by practicing Tai Chi your knees will become stronger and less likely to have problems. With severe knee and ankle problems you can benefit from practicing Tai chi and Qigong seated.
