This exercise can relieve joint pain, osteoporosis, and lower blood pressure if done well

Tai Chi, one of the treasures of Chinese culture, is widely respected by people around the world.

Due to its gentle movements, slow speed, easy learning of boxing styles, and adjustable posture and amount of exercise, Tai Chi Boxing can meet the needs of boxers of different ages and physical conditions.

There are many benefits of practicing Tai Chi

For the elderly, simple tai chi training can improve athletic endurance, improve body balance and coordination, and thereby improve the quality of life.

For example, Parkinson's patients with impaired balance function are very prone to falls. Research has confirmed that practicing tai chi can improve body balance and reduce the chance of wrestling, so tai chi boxing has become one of the important rehabilitation exercises for patients with Parkinson's disease.

In addition, Tai Chi requires muscle control at a slow speed, not as gentle and relaxed as it seems. Such appropriate exercise is beneficial for controlling blood pressure, reducing weight, improving cardiopulmonary function, and so on.

In many patients with chronic diseases, Tai Chi can also alleviate pain, depression, and anxiety symptoms to some extent.

Is it true or false that playing Tai Chi damages joints?

Many friends report that when they first practice Tai Chi, they may feel pain in their knees.

The stress on the knee joint has its own characteristics. When standing, the knee joint bears about twice the weight. As the body gradually squats, the knee joint flexion angle becomes larger, and the pressure it bears gradually increases, reaching several times the weight. Practicing Tai Chi requires full knee flexion and long-term weight bearing, which does place great pressure on the knee.

As the main load-bearing joint of the human body, the knee joint itself will undergo aging changes such as decreased function, decreased bone density, and bone hyperplasia with age, so most elderly people have mild or severe joint problems.

Middle-aged and elderly people suddenly start practicing Tai Chi, and the burden on their previously degenerative knees suddenly increases. Injuries such as increased wear and tear of cartilage and meniscus may occur, resulting in osteoarthritis or exacerbating the symptoms of osteoarthritis that they already have.

"A descendant of Tai Chi Boxing was diagnosed as having osteoarthritis with a joint free body, requiring joint clearance surgery to remove the free body from the knee joint. It is indeed a real occurrence.".

In fact, the question of whether Tai Chi can damage the knee joint has been discussed by several research institutions:

A paper published in 2014 summarized the results of several studies: a total of 314 patients with knee arthritis participated in the study, concluding that tai chi can reduce joint pain and improve joint function.

In 2016, American researchers compared the efficacy of tai chi or physical therapy twice a week for knee arthritis.

After 12 weeks, the pain, knee function, and quality of life of the two groups of patients were significantly improved, and the effects of tai chi and physical therapy were similar. The Tai Chi practitioners had better depressive symptoms and overall quality of life than the physiotherapy group. After one year, the efficacy continues.

Researchers believe that Tai Chi can have a certain protective effect on the knee joint, provided that it is exercised correctly and reasonably.

In addition, Taijiquan can also exercise the range of motion of the shoulder joint, which is also beneficial for patients with periarthritis of the shoulder, helping to recover joint functions and shorten the course of disease.

However, it should be emphasized that patients with joint synovitis who have symptoms of redness, swelling, heat, and pain in their joints indicate that they are in the onset stage, and exercise must be terminated to avoid affecting the regression of the inflammation.

How to play Tai Chi correctly?

As a sport, Taijiquan is normal for sports injuries, and it is not omnipotent for the body. If you experience knee pain during exercise, first consider whether it is caused by incorrect movements, prolonged exercise, or being in the inflammatory phase of knee arthritis.

Tai Chi emphasizes following its nature and integrating body and mind. It is an organic combination of meditation with slow and gentle movements, deep breathing, and relaxation, rather than just a stiff set of boxing techniques. Practicing Tai Chi requires mastering certain principles and techniques.

The following points can be used as a reference for friends when practicing Taijiquan.

The knee joint flexion angle (included angle between thigh and calf) is greater than 135 °, which is a reasonable angle for support.

Do not deliberately pursue the correct position of the movements, how many degrees of squatting, etc., as these movements are detrimental to the cartilage of the knee joint.

In addition, it is also important to note that the knee joint should not be excessively abducted or adducted. If the muscle strength is insufficient, do not attempt to support the knee with one leg at will, to avoid causing instability of the knee due to insufficient muscle strength, resulting in sprains.

Within our capabilities, we should be able to grasp this degree.

If you can't do the action shown above, don't force it. The following simple actions can also have an exercise effect.

"The elderly should not practice Tai Chi too often and for too long.". If you are just starting to practice, two to three times a week, about an hour each time, is enough.

If you find knee pain, scientifically analyze the cause, whether it is non-standard movement, excessive exertion, or knee arthritis. Timely adjustment and attention to the combination of work and rest will slowly recover.

Can I still play Tai Chi after undergoing surgery on my joints?

Can patients after knee and hip replacement practice Tai Chi Boxing?

Yes, but still according to the principles mentioned earlier, there is no need to deliberately pursue the norms of movement, the angle of squatting, and the time of practice.

For the elderly after joint replacement surgery, proper exercise can help improve the range of motion of joints and improve the stability of tissues around joints. Joint prostheses have a certain service life. Learning to properly maintain joint prostheses can minimize wear and tear on the prostheses.

For elderly people with other basic diseases, it is even more important to combine their physical fitness and tolerance. If necessary, consult a professional doctor to avoid aggravating or inducing basic diseases due to exercise.

It is beneficial to fight correctly

To sum up, Tai Chi must master the correct methods and combine its own physical condition in order to exert its maximum role in strengthening the body and benefiting physical and mental health.

At the same time, I also hope that Tai Chi, one of the symbols of Chinese culture, can become an effective tool for strengthening the body, strengthening the body, preventing diseases, and recovering under the joint efforts of Tai Chi enthusiasts and professional rehabilitation therapists.