Tai Ji Chuan's movements are light and slow, which is very suitable for the elderly to exercise. Proper practice of Tai Ji Chuan for the elderly can strengthen the body and relax the muscles and tendons. However, the old people's muscle strength declines, and if they don't practice properly, it is easy to cause knee joint injury and knee joint pain, so the old people also need to pay attention to the methods when practicing Tai Ji Chuan.

Old people should be prepared to practice Tai Ji Chuan. Adequate warm-up activities can reduce the viscosity of muscles and ligaments, increase muscle elasticity, and at the same time promote joint capsule to secrete more synovial fluid, reduce joint friction and make joints more flexible, thus preventing joint and ligament damage. The warm-up activities of the elderly before practicing in Tai Ji Chuan should start with leg exercises, such as jogging, leg press and kicking. The movements should be gentle and slow, and the kicks should be slow first and then fast.

Many elderly people practice Tai Ji Chuan without systematic training, lack the necessary coordination ability when practicing Tai Ji Chuan, and can't master the technical movements well. The wrong action will make the joint motion track abnormal, increase the pressure on the articular cartilage and accelerate the wear. Articular cartilage is the protective pad of joints.

Wear of articular cartilage will lose its protective effect on joints, and hard friction will occur at both ends of articular bones. Over time, it will cause joint swelling and pain. Therefore, when the elderly practice Tai Ji Chuan, they should strengthen the study of basic movements and postures, practice according to the rules, and don't make gestures at will. During the practice, you can "practice in front of the mirror" to correct the wrong posture.

Tai Ji Chuan's signature move is squatting. When the knee bends, the pressure on the knee joint is 4~6 times of the body weight. If the knee joint bears load for a long time, it will accelerate the wear of articular cartilage and cause knee joint pain. Therefore, the elderly should arrange the exercise intensity reasonably when practicing Tai Ji Chuan. When practicing boxing, the body should not fluctuate too much, and the squat should not be too deep and too frequent, so as not to cause knee joint injury.