T’ai Chi is generally a very safe form of exercise. The way that we practice it in our classes, it is low impact and the practice of the movements and posture promote improved strength and overall health.
However, one area of concern is the knees. We need to give a fair amount of attention to the position of our knees while we practice the movements. If we fail to maintain good knee structure and if we turn by twisting the legs and knees rather than the “kua” or the hips, we risk damaging the knee joints.
Here are a few major points to remember:
- When shifting your weight forward, never let your front knee go past the toe. We want our weight going down through the feet, not pressing forward on the patella.
- Do not let your knee collapse inward. We always want our knees bending and pointing in the same direction our toes are pointing.
- When turning, fold at the “kua” or the hips. Never turn by twisting your knees. Again always keep the knees bending in the same direction as the toes.
Below are some videos from a few different T’ai Chi YouTube channels that I follow. These videos give a very good explanation of knee, structure, knee health and of turning using the kua.
Please note that you should consult with a medical professional about any concerns you have with your knees. You should never treat your own knee pain without consulting a medical professional.
Tai Chi How to: Avoid the Deadliest Tai Chi Exercise for the Knees! www.InternalGardens.com
Turn in the Kua – Protect Your Knees. Empower Your Tai Chi Moves
Don’t Twist Your Knees!~Gene Burnett
How to use your Kua (pelvis) to make you stronger and prevent stress on your knees