What the evidence shows
Knee osteoarthritis is where the evidence for tai chi is strongest. The 2026 umbrella review in the British Journal of Sports Medicine graded traditional Chinese exercise as improving physical function with a large effect, and tai chi specifically as improving function, pain and stiffness. The American College of Rheumatology guideline recommends tai chi for knee and hip osteoarthritis. Read our summary of the review.
Why it suits arthritic joints
Tai chi strengthens the muscles around the knee and hip through slow, controlled weight shifting, without impact. It keeps joints moving through a comfortable range, improves balance, which matters when joints feel unstable, and calms the nervous system, which can change how pain is felt.
How classes are adapted
- Higher stances with less knee bend for painful knees.
- Smaller range for stiff hips and shoulders.
- Seated practice on flare-up days or with limited mobility.
- A chair for support during balance work.
How much practice helps
Research found benefits for knee osteoarthritis even with one or two sessions a week over three months, with larger gains from longer, regular practice. A weekly class plus short home practice is a realistic starting point.
When to be assessed first
If a joint is hot, swollen or suddenly worse, or if pain is undiagnosed, have it assessed before starting. Our physiotherapists can assess the joint and work alongside your classes.
At Omnia
Group tai chi and qi gong classes at our Chiswick clinic are £15, with one-to-one sessions at £50 for people who want movements tailored to their joints. Read more about tai chi and qi gong in Chiswick.