Tai Chi Knee Problems
Tai chi is a martial art where the practitioner combines meditation with a slow series of physical movements designed for relaxation, proper energy flow and optimal health. As with any physical exercise, there are areas where people have a higher propensity for injury. Those who practice tai chi may develop problems with their knees, often referred to as "tai chi knee."
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Anatomy
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The knee is one of the most complex joints in the body, providing support, flexibility and mobility. Chronic stress in the knee can lead to sprains in the ligaments that support the joint, including the medial collateral or lateral collateral ligaments. The sartorius muscle, which connects the interior knee to the exterior hip, also is prone to injury, causing knee instability through tai chi movements.
Causes
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Like all chronic injuries, tai chi knee is not merely a result of doing the activity, but of doing the activity with poor form. Tai chi requires that the feet and legs are postured properly in order to maintain proper weight balance. With improper weight distribution, the knee is the fulcrum point that receives all of the stress. Of course, some people are more prone to injury due to a history of knee problems or weak legs.
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Relaxing the Knee
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Relaxing the knee is an exercise popular in tai chi and other martial arts. It allows the knee to create a space behind the knee joint. While it may look like a standing squat, it is not. When done correctly, the knee simply relaxes, loosening up the back, hips and legs. The feeling when done correctly is as if the person is sitting. This can be uncomfortable at first since there is no chair, but when practiced it can greatly help body posture and improve knee health with correct body alignment.
Alleviate Pain
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Sprains can be quite painful as the ligament and muscle swell from the injury. Icing helps to reduce swelling. Taking ibuprofen also can help reduce swelling and ease the pain. Physical therapy stretches and strengthening exercises can help the joint heal and prevent further injury. Any type of squat should start with low to no weight while bending the knee no more than 90 degrees. Stretching the quadriceps and hamstrings (the major muscles in the thigh) will help reduce tension in the knee.
Continuing with Tai Chi
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Tai chi as an art and exercise should strengthen the muscles around the knees and provide more support. Obviously, if there is an injury, modifications must be made. Review all postures with a master to determine if form is correct or incorrect. In some cases where form is good, the practitioner can modify certain foot angles to alleviate the pain. One such example is with forward stances that require a 70/30 stance. Changing to a 60/40 stance might alleviate the pain. Chornic problems may require a brace to be worn while practicing.
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