Second, incorrect knee posture is the main cause of knee injury. 1. When the knee exceeds the toe, the joint is under pressure. When practicing Tai Ji Chuan's posture, it is required to stand up straight, sink your shoulders and elbows, bend your knees and loosen your hips, so that part of the weight originally borne by your hips is borne by the quadriceps femoris in the thigh muscles (quadriceps femoris can stretch your knees). Accordingly, the burden of quadriceps femoris increases. Because the patellar ligament is an extension of the quadriceps tendon, it will stretch with the contraction of the quadriceps. The more intense the contraction of quadriceps femoris, the more intense the tension of patellar ligament. According to the principle of myofilament sliding in kinematics, when the muscle is stretched and contracted excessively, the muscle is in a state of weakness (the muscle is not exerting force). When the knee exceeds the toe, the knee will bend excessively.
The author believes that if the center of gravity of the upper body and the whole person is not considered, the leg muscles should be the most stressed when the knee is bent about 90 degrees, that is, the calf is straight and the thigh is straight. Young people are healthy and soft-blooded, and like to pursue kung fu to increase their muscles, so they choose to be a 90-degree low shelf. But the risk of sports injuries will also increase. Pursue low crotch step blindly and practice for a long time, which is easy to make knees tired and cause fatigue damage. Once injured, you need to rest and stop training, but you can't achieve the goal of rapidly increasing your skills. Suggestion: Different people choose the height of the shelf according to their physical condition. Practice should be scientific, step by step, and gradually change from high to low. The author thinks that the knee flexion of the supporting leg should be kept at about120. At this time, the explosive point of muscle is concentrated, the muscle strength grows fastest, and the knee joint is relatively safe, which is suitable for people with strong leg strength to practice. Fourth, the center of gravity is eccentric and the stride is too big. Now some people practice Tai Ji Chuan, and the stride is too big, which exceeds the endurance of leg muscles. Once the stride is too large, it will inevitably lead to upper body stiffness. The rigidity of the upper body, in turn, makes it difficult for the lower limbs to have good support and balance, which makes it more difficult for the knees. For people with congenital weak knee tendons, it is naturally easy to get hurt. When practicing Tai Ji Chuan, the shift of the center of gravity and the irregular movements in the routine increase the probability of knee pain. Let's give an example: for example, lift your right leg and step back. When the center of gravity is completely transferred to the left support leg, the upper body remains neutral, then the waist and buttocks are slightly adjusted, and then the right knee is lifted backward and bent to the right, and the lateral spacing between the two feet is maintained at 30-40 cm. Landing on the toes of the right foot (at this time, the ratio of the center of gravity of the left and right feet is 9: 1), and then the right palm is down-to-earth and quickly crosses the crotch. The center of gravity shifted from 9: 1 to 7: 3 or 6: 4. However, if the right leg is lifted backward and the center of gravity remains unchanged (9: 1), the weight will be pressed on the left knee, which is very unfavorable to the knee, easy to cause injury and unfavorable to the smooth movement of the center of gravity. If you stand back, stand up straight and don't do crotch, it will increase the pressure on your front knee. If the knee joint of the left leg flexes too much when lifting the right leg, it will form a dead angle, which will cause disease over time. Suggestion: the steps are too small, but not too big according to your own tolerance. The distribution of the center of gravity should be carried out step by step according to different people. At first, it can be divided into four or six points, that is, 60% of the strength is on the supporting leg and 40% on the virtual leg. After a period of practice, when you feel good about yourself, you can gradually become 37 points. 28 and 19 points are at greater risk of joint injury! It is advisable to do less. Five, after the injury, insist on practicing boxing, repeated injuries:
Tai Chi posture requires the knee joint to bear more weight of the upper body. If the knee has been injured, unreasonable exercise will lead to the secondary injury of the knee. Over time, the meniscus of the knee will lose its protection and buffering effect because of increased wear, and may even be inconvenient to walk. Suggestion: avoid repeated injuries in time: for people with acute knee injuries, it is necessary to rest their knees for a few days, and then they can continue to practice boxing. For people with chronic knee diseases, Tai Ji Chuan can be practiced on a high shelf, or mainly in Tai Ji Chuan and Gong Zhuang, without repeated injuries. Practicing boxing like a high shelf is also a completely standardized Tai Ji Chuan.
In addition, some boxers suffer from muscle and knee pain due to excessive exercise or excessive exercise, which is temporary and can be recovered after a period of exercise. If the knee pain persists, you should see a doctor first and listen to his advice. If it is caused by an action error, it is enough to correct it. At present, some teachers in the society have little knowledge of Tai Ji Chuan, lack scientific training and teaching methods, and teach students wrong actions. This kind of misinformation teaching increases the probability of knee joint injury. Therefore, when we practice Tai Ji Chuan, we must find an experienced teacher for scientific and formal training, learn and master the technical essentials of movements correctly, correct wrong movements in time, and prevent sports injuries such as knee joints. Here are some wrong exercises for colleagues to study.