Proprioceptive sensitivity

a fundamental element for training and functional recovery

In the human being’s evolution there have been many adaptations in posture and functional changes in the limbs. The foot in particular has had a very important role: that of supporting the weight of the entire body and, even though subject to various problems, it has evolved in an excellent manner also thanks to its sensitivity. Based on these considerations, every athlete or non-athlete must strive to improve these proprioceptive abilities in order to increase the communication and transmission between the foot and the terrain. The term “proprioceptive” comes from the Latin word “proprius” that is “belonging to oneself” and it refers to the sense of position and movement of the limbs and body independent of vision. Proprioception is a fundamental quality for movement control and the erect position.

The receptors in our body that are involved in this ability are: the neuromuscular shafts, the tendonal organs, the receptors of the articular capsules and the skin receptors. These receptors send information to the nerve centers regarding the state of tension of the muscles, ligaments and articular capsules. The superior nerve centers elaborate the information and understand the position of the various body parts and their displacement during movement. Based on the sensations they receive, the superior nerve centers in turn send any necessary corrective stimuli to the muscles whether the body is in a dynamic or static state. Therefore this is the system that regulates posture. The neuromuscular shafts are parallel to the muscle fibers and perceive variations in muscle length and the speed at which this occurs. These signals excite the locomotive nerve cells which control the skeletal muscle fibers. Thus the sudden stretching of the muscle causes a contraction reflex that automatically opposes the stretching. The tendonal organs of the Golgi located in the muscular-tendonal joint oversee the inverse stretching reflex. They interpret an increase in tension in the area where they are located and inform the nervous system which sends a warning signal to the muscles (which respond by relaxing).

Proprioception is based on a continuous interchange of information that reaches the nervous system and of actions that it induces in order to insure that the subject respects at all times the properties of balance, comfort and absence of pain.

In order to get an idea of what the receptors do, imagine a fine network of channels within which information must pass very rapidly; if these channels are not free or not large enough, the exchange of information is slow. If the surface available and the transmission points are few, the information is scarce.

For this reason it’s important to improve the foot’s sensitivity without overlooking knees, hips, pelvis, back, etc. where everything must act in synergy.

Therefore we need to think of the foot as an intermediary between the body and the terrain. It’s always ready to transmit the kinetic energy produced by movement by way of the sensorial channels that are in turn ready to provide all of the information, even if imperceptible to us, necessary for helping the body maintain the correct position with regard to the terrain.

The perception of the foot’s placement on the ground not only improves our motor sensitivity and physical condition, it allows us to control our body and thereby recognize situations of discomfort and help our body perform more efficiently.

Training for proprioceptive ability

In many sports such as skiing, skating, karate, judo, etc. proprioceptive training is essential while for others it’s complementary to training in order to avoid injuries.

“Balance actually depends more on an individual’s ability to recover it when it’s lost rather than the ability to not lose it”. As a matter of fact, it’s not represented by a definite situation, but derives from a continual adaptation of coordinated tone and posture. Training must be based on exercises that induce the muscles to react, using the complete functioning of all information areas so that there is a corresponding and appropriate motor response to the new postural situation.

Improved balance results from training that is geared towards maintaining a desired position, together with a greater ability to correct imbalances.

Instruments

Proprioceptive exercises may be performed with the foot placed on the ground or with the following instruments:

Round board

A board of roughly 40 cm in diameter, usually in wood, under which a half sphere is attached: the degree of instability is inversely proportionate to the radius of the half sphere.

Rectangular board

A board that measures roughly 40 x 30 cm, usually in wood, under which a half cylinder is attached in order to create a degree of lateral instability.

Proprioceptive exercises

ERECT POSITION STANDING ON BOTH FEET

Maintain balanced position while standing erect on the board.

ERECT POSITION STANDING ON ONE FOOT

Maintain balance while standing on board with one foot

ERECT POSTION STANDING ON ONE FOOT WITH EYES CLOSED

Maintain balance while standing on board with one foot and eyes closed. Hold position for 10 seconds and then repeat with the other foot.