Guides to Prevent Injury

Dr Paul Lam
This is a simple guide to help prevent injury when learing or practicing tai chi.

  • Don't lock the knees.
    Keep knees aligned over your feet but slightly bent.
  • Don't lean backwards
    or forwards. Keep your back upright so that the spine is balanced over the
  • Don't force any movement.
    Move without effort as though gently swimming in the air.
  • Avoid any abrupt movements.
    They create tension that will put you off balance or injure the muscles.
  • Feel free to modify movements
    that are uncomfortable. Tai chi should be pleasant and enjoyable, not an endurance
  • Include appropriate warm-up
    and cool-down exercises. This is a must.
  • Wear appropriate shoes
    that are comfortable and suitable for good balance. For people with diabetes,
    the correct shoes are especially vital.
  • Hydration is important.
    Bring your own water and drink frequently.
  • If you feel unbalanced
    or unstable during tai chi, seek advice from the instructor on how to correct
    the problem.
  • Don't force yourself
    into a lower stance (squat or bent-knee) beyond your comfort zone. And stand
    up if you feel too much stress on your knees.