People often experience knee pain when practicing Tai Chi. Why does knee pain occur during Tai Chi practice?
Insufficient warm-up
Not warming up before practicing Tai Chi can lead to knee ligament strains and subsequent knee pain. Inadequate warm-up can also result in insufficient lubrication of the knee joint, leading to knee pain caused by friction during movement.
Lack of exercise
People who have not exercised for a long time and suddenly engage in high-intensity activities without adequate preparation may experience knee soreness after exercise due to the joints being unaccustomed to such stress.
Incorrect posture
During Tai Chi practice, the body needs to relax the muscles and loosen the joints. The lower body bears the weight of the entire body. If the posture is too low or the foot placement is incorrect, it can result in significant cartilage wear and increased pressure on the knee joint, leading to knee pain.
Physical fatigue
Practicing Tai Chi when the body is fatigued can affect the knee joint due to reduced sensitivity and slow reaction time.
Excessive exercise
Practicing Tai Chi for an extended period beyond the limits of the muscles and joints can cause damage and result in knee pain.
Disease factors
Inflammation of the knee joint is common in some individuals, especially during rainy weather. Practicing Tai Chi at such times can exacerbate knee pain.
What to do if experiencing knee pain during Tai Chi practice
Warm-up exercises
Performing warm-up exercises before practicing Tai Chi is recommended. This includes moving the knee and ankle joints and stretching the muscles to prepare the body for the activity.
Moderate intensity
Maintain a moderate intensity when practicing Tai Chi, avoiding prolonged sessions. It is advisable not to exceed one hour per session.
Correct posture
Ensure correct posture during Tai Chi practice, aligning the knee joint with the direction of the toes. Avoid lowering the stance excessively and focus on slow and relaxed movements to alleviate knee pain.
Stop exercising
If experiencing knee pain during Tai Chi practice, it is best to immediately stop the activity to prevent further aggravation.
Ice application
If knee pain occurs during Tai Chi practice, applying an ice pack or cold towel to the affected area for 15-30 minutes, 2-3 times a day, can help alleviate the pain.
