Proprioception

What are proprioceptors?

Proprioceptors are specialized sensory receptors on nerve endings found in muscles tendons joints and the inner ear.

What is Proprioception?

Proprioception is the sense of knowing where your body part is in space.

This can be a difficult concept to grasp until you lose it, because so much proprioception occurs subconsciously.

Your proprioception capabilities can be impaired when joints are injured, such as with ligament sprains.  When you lose proprioception of your joint after a sprain, you may experience an unstable sensation of the joint. Your joint may even give-out. 

The most common symptom of reduced proprioception is poor balance. In this respect, most people can understand the concept that poor balance can be a result of poor proprioception. However, even your spinal posture has a proprioception component telling you whether or not you are sitting or standing upright. Good posture, for example, could be thought of as perfect spinal balance!

Every injury has the potential to decrease your proprioception and subsequently your balance. However, you can quickly improve both your proprioception and balance with proprioception and balance exercises. That's where your coach has to be an expert and can help you if does the job properly.

What are Proprioception / Balance Exercises?

Proprioceptive and balance exercises teach your body to control the position of a deficient or an injured joint. An common example of a  proprioceptive or balance exercise is the use of a balance or wobble board after an ankle sprain.

The unpredictable movements of the balance board re-educates your body to quickly react to the wobbly movements without having to think about these movements.

That is, your natural balance and proprioceptive reactions that we are attempting to retrain make the transition from a conscious to a subconscious state. A quality subconscious proprioception and balance system is important in everyday life and particularly in sport.

Elite athletes are not thinking about how to stay balanced as they pass or kick a ball. That all happens automatically behind the scenes. The best athletes can then elevate their performance by focusing on what they plan to do with the ball and performing that match winning skill rather than wasting their mental power on just staying upright.

How Does Your Proprioception or Balance Improve?

Proprioception exercises are designed to improve your proprioception feedback circle.

In simple terms, your brain sends electrical contract or relax messages to your muscles. Your joint movement response is detected by your sensory nervous system and reported back to your brain for fine tuning and improvement with repetition of the process.

In other words, perfect practice will eventually mean proprioception perfection.

There are hundreds of injury specific proprioception and balance exercises whether your injury is your shoulder, elbow, hip, knee, ankle or spine.

It is possible to commence advanced proprioception or balance exercises too early, which can be detrimental to your rehabilitation outcome. Once you go to the proprioception training, if going after injury, start very light exercises. Make sure to do the gradual increase in your intensity and exercise hardiness, don’t push too hard, listen to your coach and everything will go in the directed path.