As humans (actual all species do it), we change direction many times throughout the day, evening, and night! How can we be sure to do it safely without hurting ourselves or falling?
Shifting and pivoting has been shown to be the best way to move in a different direction efficiently and safely.Because our population is rapidly aging, let’s look briefly at aging and why pivoting is important. As they age, older adults experience stiff joints, muscle weakness, and tightness in their ligaments.
A 2006 study in the Physical Therapy and Rehabilitation Journal looked at the “Characteristics of Foot Movement in Tai Chi”. Researchers are aware that falling is often associated with aging. Interestingly, elderly people take more time and steps to accomplish a turn than younger people. Their feet often become tangled in each other and they rarely pivot. Shifting and pivoting is an excellent method to compensate for the bodily changes affecting turning. It does, however, require that one stay focused and aware before, during, and after the move! Because Tai Chi involves many pivoting and turning movements, the researchers concluded that it was likely to improve turning ability and decrease falls.
All five major Tai Chi family forms include pivoting, although the angles of the pivot and the pivot point may vary from one family form to another. It can even vary within the form. Bottom line: the goal is the same - to gradually (and safely) transfer weight in order to maintain balance.
The percentages of weight distribution between the two legs varies depending on the style and, sometimes within the same style. Weight distribution will also vary according to the ability of the practitioner. The practitioner must be able to maintain correct upper and lower body structure, and balance during the weight shift.
Correctly pivoting to change direction in Tai Chi is sometimes called a shift-pivot-shift (SPS) process. SPS provides a balanced transfer of weight when changing direction:
1) the weight is shifted to the “full” leg,
2) the “empty” foot is rotated on the heel (or toe) in a different direction,
3)the weight is correctly shifted to pivoted leg from the heel to the toes. The weight settles into the pivoted leg as the knee bends. Be sure the knee does not go beyond the toe.
Pivoting controversy: Toe, Heel, or Combination (or whole foot). Even though I use “toe”, I am actually talking about the area between the ends of the toes and the ball of the foot. There are compelling (but sometimes contradictory) reasons to chose one over the other.
First, let’s think about walking. We walk naturally, we use a “heel/toe” gait. The armed forces talk about “turning on your heel” when they march. This is based on their belief that this is the fastest and most efficient way to turn around.
Many family forms use the heel pivot because they feel it keeps the spine rooted to the ground for stability. Some actually use the heel pivot for power and structure and the ball of the foot pivot for stability and adjustment.
Another interesting thought: we can’t pivot on both heels at the same time (without falling or flailing), but we can pivot on both toes! You could, however, pivot them in sequence, depending on the move and your intention. There are lineages/forms that pivot on the middle (center) and/or the entire foot! Most of these pivots are used in external martial arts, not internal!
For example, in the Chu Shong Tin lineage, they say to use "the whole foot".. aka even distribution across the whole surface area. Practitioners pivot from the “central axis/center of mass and just allowing the feet to follow and/or aim.
Many instructors and/or masters feel that all Tai Chi pivots should be “done on the heel, not the toe”. They claim that utilizing the heel is more natural, has more power, structure, and utilizes the ground.
However, using both the toe and heel pivots in form, depending on the movement, may be appropriate. Both Bagua and Wing Chun require turning and rotation on the heel and the ball of the foot (occasionally the center).
Here’s a plug for proper footwear: It’s very important not to wear running or athletic shoes with thick soles. Thin, flat (or no soles) help strengthen your ankle and tendons in the foot.
According to Ben Stanley, of White Dragon Martial Arts, when you want to change the direction of your back foot from a 90-degree angle to a 45-degree angle, “if you pivot on your toe, you will have lengthened your stance by pushing the heel of your back foot outward.” That would make your stance too long and your knee would be turned inward. It would also add pressure to your knee ligament(ouch) and your stance would be unstable. By pivoting on your heel, you remain stable and balanced and your knee does not change position.
One issue with constantly favoring one end of the foot alone is the possibility of introducing tension in your stance. One needs to be careful not to add tension into your quads when only pivoting on your heels. The same is true of only pivoting on the balls of your feet - you can add tension to your calves.
Confusing, yes?? Bottom line: each side of the controversy makes sense and is appropriate at times and each has some advantages and disadvantages!
This blog brings up another controversial question (aren’t they all?) - When does one pivot on a weighted or unweighted foot/leg? Check out next week’s blog!
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