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 pelvis.
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 contest.
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.