Our knees are the largest joints in the human body as well as being one of the most complex, so they deserve our very close attention, especially in the practice of Tai Chi.
Generally speaking, the knees are synovial hinge joints, allowing flexion and extension with very slight rotation. These joints are what connect the thigh bones (femurs) with the shin bones (tibias), and the kneecaps (patellas) that rest on top of them. We use our knees to walk, run, stand, jump, squat and most importantly of all, to bear weight. They are the most heavily loaded joints of the body, even more than our spine!
Let’s briefly review their specific components so that we can better appreciate the amazing mechanism they offer us both in everyday life as well as in our practice of Tai Chi. Please see diagram for guidance.
Muscles: The quadriceps (straighten/extend), hamstrings (not seen; behind the knee, bend/flex).
Joint capsule and synovial fluid: These surround and protect the knees while the fluid within lubricates the joint space to allow smooth movement.
Articular cartilage: This covers the femoral and tibial bone ends to allow for smooth movement between them.
Menisci: 2 crescent shaped cartilaginous pads on the outer sides (medial/lateral) of each knee that serve to cushion and stabilize the joint.
5 Ligaments (not all seen): 2 collateral (outer sides of each knee) and 2 cruciate (front and back deep inside each knee) stabilize the knees to prevent excessive sideways or forwards/backwards movements respectively. Patellar ligaments are strong fibrous tendons that attach each kneecap to the tibia, allowing for vital knee movements, especially straightening out.
Bursae: Several small fluid filled sacs that serve as cushions and shock absorbers during weight bearing.
How does Tai Chi help enhance our knee function and capability?
Tai Chi is likely the safest practice there is in enhancing our knee function. This practice has shown to increase both flexibility and strength of the knees due to the slow, controlled nature of the moves. Increased flexibility often leads to decreased pain, swelling or stiffness if these have been present. Postures that include single leg kicks and slight bends, for example, can help build up strength not only of the quadriceps and hamstrings, but also our core and ankles, since both assist the knees to do their work.
Further to this, knee joint proprioceptors are selectively activated during our practice. This occurs due to the smooth and slow transitions from one posture to the next. Our gentle, repeated weight shifting from one foot to another stimulates these receptors, enhancing the awareness of our bodies’ position in space. This joint stimulation also triggers an improved circulation of synovial fluid throughout, allowing for better lubrication.
In the end, we develop stronger reflexes in response to everyday stumbles and this gradually increases our confidence in performing everyday activities with less fear of falling. The research on this is clear. Tai Chi practice can reduce the fall risk by up to 50% in older adults, especially when knee conditions already exist. The impact of these findings is extremely significant as falls are related to both acute hospitalization and mortality among the aged population.
What are some best practices to avoid knee injury on Tai Chi?
Warm up: A 10-15 minute warm up of easy standing Jongs prepares the knees for the more complex movements of the set.
Proper alignment: Keep your knees tracking over the toes but not beyond them. Allow any rotation to come from the spine and hips.
Avoid rotation while loading the knees: Turn the hips and feet first before shifting your weight forwards or backwards over the knees. This step is crucial to avoid knee injury. Practice the “Empty step”.
Keep the knees soft: By keeping the knees only slightly bent and not locked, the joint structures can better respond and accept any loading of weight.
Use a higher stance: When needed, use a higher stance to avoid excessive weight bearing through weak or painful knees.
Keep movements slow and controlled: Avoid sudden leg placements that may load knees that are not ready to receive the weight or are not aligned.
Use proper footwear: Although lighter footwear allows for more sensory feedback from the soles of the feet, choose shoes that will also provide you with the best stability, especially if arthritis or injury is a factor.
Use seated Tai Chi: Modify your postures with seated Tai Chi or choose to skip a particular move if it causes any acute pain or sudden discomfort.
Be mindful of specific Tai Chi movements that involve high knee loading: Brush Knees, Parting Wild Horses Mane, and Repulse Monkey all require a great amount of loading over the knee joints. Proper form and alignment are essential with these movements.
Practice with knowledgeable instructors: Knowledgeable instructors will be aware of the elements described. They will guide you towards optimizing your knee health and minimizing any risk of injury while enjoying your practice.
Ultimately, your knees are your greatest champions in maximizing your health and ability to function independently for many years to come. Use them well and enjoy the gift of Tai Chi that Master Moy has given us towards our best health!
Protect your bones with tai chi – Harvard Health
Copyright ©️ 2024 Lila Zitouni
Translation by Jordi Awarita, Cathy Filion