by Mary Calvagna
Using tai chi to help ease arthritic pain Youve seen them in the park, at the beach, or in the local community center
Studying the effects of tai chi
The study, conducted at Case Western Reserve University, included 16 older adults with chronic arthritic pain. For 10 weeks, 8 of the 16 attended weekly one-hour classes where they practiced 16 tai chi movements. The other eight volunteers did not take the tai chi classes.
The results of the study are heartening for those who suffer from arthritis pain tai chi was shown to reduce the level of chronic joint pain. After the 10 weeks, those who practiced tai chi reported significantly less pain then the group who did not practice tai chi.
Researchers think that the benefits of tai chi may be related to the way the movement stabilizes joint structure by strengthening the soft tissue support of the joint. In addition, tai chi may also help to reduce pain by increasing circulation and stimulating the repair of damaged joint surfaces.
Tips for tai chi
Once difficult to find, tai chi classes are popping up everywhere. To locate a class, check with the local YMCA, community center, or a karate school.
The Arthritis Foundation (www.arthritis.org) outlines some things to think about when beginning tai chi practice. Remember to talk with your doctor before starting any kind of exercise program.
- Dont try to learn tai chi from a video or book: Its best to learn from a teacher who can make sure you are doing the movements correctly. Once you learn the basics, you can practice on your own or with a video.
- Choose your teacher carefully. Make sure the instructor has experience teaching people with arthritis and can guide you to the safest movements.
- Warm up before class and cool down afterward. Tai chi may not seem strenuous, but it does work joints and muscles.
- Modify the movements if necessary. For example, many tai chi postures are done with bent knees. If arthritis affects your knees, you may need to adapt those movements to be safe and comfortable.
- Be cautious when you have a flare up of your pain or a sore joint. Many experts say you can still exercise, but carefully. Check with your doctor if you arent sure, and stop if it makes you hurt more or if you feel pain two hours after the class.
- Never push or exert yourself. Most teachers believe the meditative effects of tai chi are as important as the physical exercise.
- Practice daily. The practice can take as few as five minutes or can last as long as an hour per session.
- Use tai chi as one component of your overall exercise plan. Remember that while tai chi is a good adjunct exercise, it doesnt provide much aerobic or weight-bearing benefits. Talk to your doctor about rounding out your exercise program.