Knee joint is the most important joint for human lower limbs to support the body. Although Tai Ji Chuan is not an intense exercise, it requires the body to relax and sink, the lower limbs bend their knees, and there is often a leg to support the center of gravity, so it requires a lot of leg strength, and the correct exercise of the knee joint is even more important. Causes of knee pain 1. Lack of joint activity before practice. Some people practice Tai Ji Chuan without doing warm-up exercises, but directly practice routines, and want to practice boxing more in a limited time; Some boxers themselves don't pay attention to warm-up, which is very wrong. If you don't have enough activity, you start practicing boxing, and the muscle ligaments around your knee are still stiff. Inadvertent movements can cause a sprained knee joint, which will hurt in future practice. Second, do not pay attention to rest and maintenance after practice. Because Tai Ji Chuan exercises with his hips relaxed and his knees bent, he has a great demand for leg strength. After a long period of practice, the leg muscles will be tense due to fatigue. At this point, after stopping practicing, we should pay attention to the relaxation of muscles. If you don't do enough rest activities, the leg muscles will be stiff, leading to knee joint strain. It's like an athlete who takes part in the 100-meter sprint. He can't stop immediately after running. He has to jog for a certain distance to recover his body. In addition, in addition to fully exercising the knee joint before exercise and fully recovering after exercise, we should also pay attention to the maintenance of the knee joint, that is, after practice, the whole body sweats a lot and the pores of the whole body are opened. You must pay attention to shelter from the wind at this time. As the saying goes, "Avoid the wind like an arrow." Just after practice, you can't go into the air-conditioned room immediately, or take a cold shower with an electric fan. When you don't exercise in winter, you should pay attention to keep your knee warm, don't let it catch cold, and don't practice boxing outdoors in windy weather, otherwise it will easily make your joints catch the wind. Third, the posture is not correct when practicing. 1, kneel down. Kneeling posture means that the knee joint exceeds the toe so much that the weight of the whole body is pressed on the knee joint and it is impossible to get down to the foot smoothly. Because the knee joint bears too much weight, it is easy to cause knee joint pain. 2. Knee joints and toes of real legs can't be compared when they are fixed. Chen Xin said: "The joints should be right, and if they are wrong, they will be weak." Because the knee joint and toes are not controlled and the knee joint is not properly stressed, it is easy to cause knee joint pain. If the action is "lazy to tie clothes", the right leg should pay attention to the control of knee joints and toes; Action "single whip" formula, the left leg should pay attention to control the knee joint and toe. 3. When the center of gravity is switched, the movement range is too large, causing the knees to swing left and right; At the same time, both feet can't catch the ground, either the outer foot is off the ground or the inner foot is off the ground. This kind of torsion will also have a bad influence on the knee joint, which is easy to cause knee joint injury. 4, the action transformation can not be clear. Try not to bear the load when your toes swing outward and buckle inward. After the direction is determined, shift the center of gravity. Don't twist your feet on the ground regardless of the actual situation. This will not reflect the difference between the actual situation and the actual situation, and will also accidentally hurt your knee joint when shifting the center of gravity with weight, resulting in joint pain in the future. Fourth, the original pain is obvious after practicing boxing. Some people have been injured in other sports in the past, or their knees have arthritis due to rheumatism and cold, but because they don't exercise much at ordinary times and the pressure on their legs is not great, they won't show obvious pain. However, when practicing boxing, due to relaxation and sinking, the legs are overloaded with pressure, the lower limbs bend their knees, and one leg supports the center of gravity. Fifth, the center of gravity is too low, which leads to excessive exercise. Everyone's physique is different. Some people never do physical exercise. Therefore, when I first practiced Tai Ji Chuan, I felt that my legs were not supported enough and my legs were easily tired. This will also easily lead to knee injury and joint pain when your control ability is poor. .. how to prevent it. Because knee pain will seriously affect the accuracy of posture and movements, hinder the progress and improvement of boxing, make you lose confidence in the future, and even give up practicing boxing. This requires our coaches in Tai Ji Chuan to know something about sports physiology, sports mechanics and sports anatomy, and practice Tai Ji Chuan correctly, systematically and scientifically. While practicing kung fu, you should also practice your body. Kung fu can't practice the upper body, and the body is broken. Practicing real kung fu is as important as keeping in good health. Only under the premise of correct methods can we keep fit and make Tai Ji Chuan the best way to keep fit and make due contributions to human health and longevity! What is the reason for knee pain after practicing boxing? Chen Tai Ji Chuan has a high demand for footwork. Generally, after doing basic movements and exercises such as sparrow and earthworm, his knees will hurt a little when he walks. I don't know why. Please advise! Thank you very much About the knee pain caused by practicing Tai Ji Chuan, many people who practice Tai Ji Chuan, especially Chen Tai Ji Chuan, have encountered it. Generally, there are two reasons: First, the lower plate of the boxing frame does not meet the correct requirements during boxing practice, and the direction of the knee joint and the toes of the lower limbs is inconsistent during exercise, which leads to the unbalanced load borne by the two cruciate ligaments in the knee joint, resulting in knee arthritis (mostly anterior patellar bursitis). This situation is particularly obvious after practicing boxing, and the joints are sore. In severe cases, the affected joint is more swollen than the healthy joint, but it can be relieved after rest. Second, the exerciser's lower limb muscle strength, especially endurance and control, is still lacking, but the requirements for practicing boxing are too high, the boxing frame is very low and the load is too heavy. In this case, some people's quadriceps tendon pain slightly above the knee joint will be more obvious, and the pain of the knee joint capsule is not as obvious as the former.

Don't worry too much about this situation. First of all, we should pay attention to the posture requirements when practicing boxing. The knee joint should be in the same direction as the toes. First of all, practice slowly and relax. Even if we do something with our strength, such as covering our hands and hammering, we should not do it with our strength. Just think about strength, because many beginners haven't learned to relax, and the boxing frame is not loose and soft enough. It will only give off dead strength instead of shaking strength, and it is difficult to be stiff and loose. The boxing frame should be practiced skillfully and loosely in order to be strong. Secondly, if the practitioner is young and strong, he can practice directly from the low frame, but if he is older or weak or lacks physical exercise at ordinary times, it is suggested to practice from the elevated frame first, that is, the boxing frame does not need to be too low, as long as he can change his center of gravity, and he can also practice standing piles as an auxiliary exercise. At the beginning, don't stand on the pile for too long, and gradually increase the practice time, so that after these exercises, the strength of the lower limbs can be obviously strengthened. This way, the boxing frame can be practiced lower. Simply put, the boxing frame should be practiced from a high level. After a long time, the boxing frame will not feel so laborious when practicing at a low level, and the boxing frame will be looser and softer. Because some practitioners practice the low frame in the initial practice, although the movements can be basically done, it is difficult to complete, and the boxing frame is loose, stiff, stagnant and discontinuous, so it is not so difficult to practice from the elevated frame, and it is easier to relax.

It is probably a misunderstanding that the crotch is open and the knee brace is used to create the feeling of the crotch. As a result, your knee was excessively fractured and you twisted yourself.

When practicing sparrows and earthworms, pay attention to the change of waist and hip, open your hips and close your knees, don't put the shelf too low, put your whole body strength on the soles of your feet as much as possible, and don't stay on your knees.

How many parts is knee pain divided into?

First: Knee back pain is a strain of lacing tendons, so we should pay attention to protecting cruciate ligament.

Second: the knee and upper thigh are quadriceps femoris. It's normal that boxing hurts. Just pay attention to the intensity. It doesn't matter. When it hurts too much, just massage and rest for a day or two.

A) femur b) rectus femoris tendon c) kneecap d) knee joint e) rough surface of tibia f) femoral articular surface

G) lateral meniscus h) medial meniscus i) anterior cruciate ligament j) posterior cruciate ligament k) lateral collateral ligament.

L) medial accessory tendon m) fibula n) tibia

Third: Pay attention to the pain below the knee joint. It is the position of the meniscus, or the posture is incorrect, or the center of gravity is forward. Pay attention to adjusting posture.

Fourth, there are collateral ligaments on both sides of the knee, and the pain on both sides is mostly caused by twisting the knee during exercise. When changing the direction in boxing frame, the placement of feet is an important issue. If you don't have a good grasp of the left foot and button foot, especially in the new movement, the upper body turns around but the lower body doesn't turn, or the knee turns around but the ankle doesn't turn much, you have a problem. Take a rest. Massage can relieve it.

I'm a beginner, and now I've been practicing the Twenty-four Simplified Tai Ji Chuan. I feel that there may be three reasons:

First, the posture is wrong;

Second, there is not enough time;

Third, there are rheumatism (wind chill) symptoms before practicing Tai Ji Chuan, which are caused by abnormal internal qi operation when practicing Tai Ji Chuan (as the saying goes, "those who pass through don't feel pain, those who feel pain don't feel pain") ... Although the national style 24 is to extract the Yang family's formula, it is not strict with the physical requirements.

Yang's lunge is based on sitting on his hips. If you sit on your hip, the strength of your front foot will communicate with your back foot when lunging (the knee of your back foot is a little bent), so the strength gathered at the knee position of your front foot will be shared by your back foot, reducing knee injury.

However, Li Tianji has compiled twenty-four Tai Chi, which is both beautiful in form and meaning. They use hip pulling force, so the force is pulled back to the perineum, so it won't hurt the knee. Instead, I learned from the national coach and used the basis of Changquan, which can be said to be a mistake in training and teaching.

How about Tai Chi Chuan's knee injury?

What does Tai Ji Chuan need to master about knee exercise?

-Boyo.

The reason for the knee injury may be that the practitioner pays too much attention to the performance and ignores the real essentials of Tai Ji Chuan. This phenomenon is more serious among beginners and professional athletes. There is also lumbar muscle strain, which is also common among Tai Ji Chuan fans.

Now, most people who practice Tai Ji Chuan can't make it. Once the stride is too large, it will inevitably lead to upper body stiffness. Stiff upper body, in turn, makes it difficult for lower limbs to have good support and balance, making knees more uncomfortable. For people with congenital weak knee tendons, it is naturally easy to get hurt.

"Too much is not enough" does not conform to Tai Ji Chuan's natural principles. This is also the reason why many people can't relax after practicing for many years in Tai Ji Chuan.

There is a saying in Taiji Zhuan's Key to Medicine: "Stop at your knees". It is required that the knees must face the direction in which the toes face.

No matter which school of Tai Ji Chuan, there are strict requirements for knee exercise: that is, when sprinting, "the calf is perpendicular to the ground" is the degree.

The modern physical education colleges advocate martial arts without standing on tiptoe. In fact, they are all on the toes. Professional athletes crossing their toes will certainly mislead amateur athletes' practice direction. Because professional athletes are role models, the power of role models is infinite. If the role model goes wrong, the misguided amateurs will certainly follow suit.

Tai Ji Chuan's requirements for body and limbs should also be common in other martial arts.

Face up to Knee Pain —— Practice Method of Correcting Tai Ji Chuan On February 27th, 2003, 65438+ Guangzhou South China Normal University held the "2003 Tai Ji Chuan International Forum" to discuss the development of Tai Ji Chuan.

A few days before the forum was held, People's Daily on February 20, 65438 and Guangzhou Daily on February 23, 65438 published the same article entitled "Middle-aged and elderly people with leg injuries should not practice Tai Ji Chuan": "Gansu Province investigated 345 people who practiced Tai Ji Chuan and found that 42.3% of them had symptoms of knee pain.

This information is particularly sensitive to those who practice Tai Ji Chuan, and has become an important topic in this forum. After hearing the news, several representatives immediately went to the office near the "forum" to consult the above newspaper.

Some representatives expressed doubts about the above information, saying, "How did Gansu investigate? Tai Ji Chuan can prevent and treat diseases, how can it cause knee pain "; Some people also said: "I have been practicing Tai Ji Chuan for more than ten years, and I have no knee pain!" ..... The article wrote: "Scientific Tai Ji Chuan exercise can effectively promote the blood circulation of lower limbs and play the role of massage to treat leg strain, but the practice is not standardized, but it is easy to cause various sports injuries." However, the article does not explain why so many people practice boxing irregularly. Knee pain is mostly caused by practicing boxing.

The elder analyzed that most of the people surveyed in Gansu province are people who practice "competition routines", and it is impossible for people who practice "traditional routines" to have so many knee pains. He believes that many movements in the "competition routine" are not standardized, which is the main cause of knee pain. On this basis, he suggested amending the 24-style and 88-style Tai Ji Chuan competition routines published by 1956 and 1960 respectively, and stressed that these routines have been implemented for more than 40 years and the national constitution has been revised repeatedly. There are irregularities in these routines. Why can't they be revised?

Many delegates are worried that the information that Tai Ji Chuan will cause knee pain will make beginners in Tai Ji Chuan wary and affect the enthusiasm of practicing boxing; Going out will discourage people who want to practice Tai Ji Chuan, especially young people, and will greatly hinder the further development of the Tai Ji Chuan movement.

The writer is a fan of Tai Ji Chuan. He has been practicing boxing for decades or thirty years, which has played a great role in keeping fit. However, he suffered from knee pain for a long time. 1987, changed to the traditional Yang Tai Ji Chuan. At that time, I still had serious hyperosteogeny of the knee joint and went to Foshan Chinese Medicine Hospital for treatment many times. Dr. Pan, the director of the inpatient department of this hospital, once told me with my X-ray photo: "Your knee bone hyperplasia is very serious, so you'd better practice Tai Ji Chuan (it was later learned that his father was Mr. Pan, who was called the Tai Chi Emperor in Guangzhou)." Sure enough, as he said, after two or three years of actively learning traditional routines, my knee pain has been reduced year by year, and there is almost no pain after four or five years. Now I can climb the mountain with my bare hands.

The author's experience in practicing boxing and the teacher's practice of practicing traditional Tai Ji Chuan for decades, such as Mr. Wang's "The Direct Biography of Young Tai Ji Chuan", have completely confirmed that the conclusions of the above experts are correct. As far as I know, none of the Tai Chi family members have practiced knee joint pain. On the contrary, people who practice "competition routines" to reflect knee pain can hear everything.

Tai Ji Chuan's 24-style and 88-style routines are compiled with reference to Yang's traditional routines. Why is there such a contrast in the prevention and treatment of diseases? After careful study, I found that in the competition routine, many movements will cause knee pain:

First, lunge. The "competition routine" requires that "the knees should not exceed the toes, and the hind legs should be straight naturally", but according to this, even if the knees do not exceed the toes, the practitioners will aim their knees at the toes, because if the hind legs are straight, if the knees do not reach the toes, it will be chaotic, resulting in the disadvantages of "double", increasing the pressure on the legs and making them unable to rotate. In this lunge, the bones and joints between the thighs and calves do not overlap, but are separated for a long time due to inclination, which makes the joints wear each other and the qi and blood are blocked, resulting in "no connection is painful". However, the straightness of the legs is completely inconsistent with the traditional requirements of "bending more than enough" and "five bows in one". Because the knees lunge forward and backward, sometimes they lean forward first and then backward, which directly increases the burden on the knees and will cause joint pain over time.

The road is different. Whether lunging forward or backward, it is the "three seven steps" of the knee to the foot surface of the spring. It is virtual in reality, and it is virtual in reality. No matter in advance, retreat and turn, the footwork is light and impartial, so that the knee joint will not be worn or sprained, but there will be gentle massage interaction, so it can treat leg joint strain.

Lunge is the main body of all footwork in Tai Ji Chuan, accounting for 65%-70% of all footwork. Therefore, whether lunge is up to standard is the key to the quality of knee joint!

Second, change the steps. In the "competition routine", when changing steps from left to right, it is clearly required that "the upper body should sit back", the front toes should be slightly tilted outward (so-called "sitting back and leaving the feet"), and then the front feet should lunge steadily. Compared with traditional routines, this kind of variable footwork is not simplified, but complicated. Take the "left and right knee jerk" as an example, the "traditional routine" is three realities and two deficiencies, and the competition routine is four realities and three deficiencies. If the number of simple footwork steps increases, but the amount of exercise increases, it doesn't matter. The problem is that the increase of this irregular movement has caused serious damage to the knee joint: due to the backward sitting of the body, "toes slightly tilt outward" will inevitably rotate around the heel, which makes the rotation of the legs separate from the waist and buttocks, rather than the foot rotating with the waist. This bad rotation makes the left knee tilt to the left when turning left, and the right knee tilt to the right when turning right, and even the toes can't be aligned, not to mention the vertical line between Baihui, Yin Hui and Yongquan. This "left foot", when standing up, greatly increases the friction between the knee, bone and bone, and increases the load on the calf. After a long time, your knees will be safe! So, can you still "use a belt leg" after "leaving your feet"? Of course, but if you turn like this, because you are sitting on your hind legs, you will be forced to put your waist against your front legs, which will inevitably cause your hind legs to be twisted by your waist and hips, and your knees will be sprained over time.

Third, competition routines pay more attention to external movements than internal aspects, especially the combination with mind, qi and strength, not to mention "qi does not stay in the whole body", "luck and mind" and "qi and strength are combined", which leads to internal and external disharmony, uncoordinated breathing and movements, unsmooth qi and blood, and even obstruction, all of which are important reasons for joint pain such as knee joint pain.

Therefore, the author thinks that the standardization of Tai Ji Chuan is an important issue in the current Tai Ji Chuan movement, which should attract the attention of relevant parties and make the Tai Ji Chuan movement more standardized and develop in depth!