Knee osteoarthritis (OA) is an increasing problem in the elderly population, resulting in pain, functional limitations, disability, reduced quality of life, and substantial direct and hidden healthcare costs. Proprioception - or the perception of limb position in space - is critical to the preservation of joint stability. Impaired proprioception may play a role in the progression of knee OA by causing abnormal stresses on the knee joint. 

Tai Chi, with an emphasis on balance, muscle strengthening and the integration of the mind and body, may be an ideal proprioceptive exercise for older individuals with knee OA. Their findings suggest that Tai Chi may be beneficial for knee proprioception in patients with severe knee OA at a 30 degree test angle immediately following 12 weeks of practice.

We randomized 40 eligible individuals (age > 55, BMI ≤ 40 kg/m2 with knee pain on most days of the previous month and tibiofemoral OA (K/L grade ≥2) to Tai Chi (10 modified forms from classical Yang style) or to an attention control (stretching and wellness education). The 60 minute intervention sessions occurred twice-weekly for 12 weeks. The knee joint proprioception was measured using a Biometrics™ electrogoniometer with an ADU301 angle display unit during each assessment visit. Three test angles (30, 45 and 60 degrees) were evaluated with each subject in a sitting position taken as neutral (0 degrees). The mean error (absolute angle error) between the actual and replicated angles was calculated for each of the three test angles. The Tai Chi and control groups were compared by intention-to-treat using t-tests. 

The participants had a mean age of 65 y (SD 7.8), a mean disease duration of 10 y (SD 7.6), a mean BMI of 30.0 kg/m2 (SD 4.8), and median K/L grade 4; 75% were female, 70% were white. The participants in the Tai Chi intervention exhibited significantly improved proprioception at 30 degrees, but not at 45 or 60 degrees, at 12 weeks. Patients who continued Tai Chi practice after 12 weeks also reported no significant improvements in knee proprioception at 24 and 48 weeks. 

Tai Chi appears to be beneficial for knee proprioception in people with severe knee OA at a 30 degree test angle immediately following 12 weeks of practice. However, we were unable to demonstrate that Tai Chi has any long-term effects on knee proprioception, nor were we able to find any effects on proprioception at larger test angles (45 and 60 degrees). Standardized and reproducible measures for knee proprioception should be explored in future research. 

Results like these don't just come from waving your arms around and zoning out in the park for 10 minutes a day 

 

If you want to be healthy & strong again, there's work you have to do, and skills you have to learn. 

 

But it doesn't have to be hard, either. 

 

We've put together a guide you can follow, and in just a few weeks you'll see undeniable results!