Proprioception
Proprioception may be considered a “Sixth Sense”, i.e. Kinaesthesia, that is, this sense indicates whether the body is moving with required effort, as well as where the various parts of the body are located in relation to each other, in other words it supplies us with all the information related to the body’s movements in space.
Proprioception is a fundamental sense, especially for those persons that are involved in sports – athletic activities, in as much as it is closely and fundamentally tied into the body’s sense of balance, posture and inner state – condition.
There are 4 types of sensors, equally distributed into tendons, muscles, articulations, to wit:
- Neuromuscular Spindles, small neuro-terminals climbing on muscle fibres
- Golgi Tendon-like Organs, i.e. neuro-fibres extant in tendons
- Pacini, Ruffini & Golgi articulated receptors
- Free Neuro-terminals
Said receptors combine and supply data on active and passive contractions, on stretching actions, and on tensions caused by the skeleton.
Receptors present at the muscle-skeleton level not only provide data, but also act in combination with the five (5) classic senses.
Optical analysis (i.e. Sight) and vestibular receptors (Inner Ear) are also sensitive to accelerations, to rotations and space orientations within gravitational space.
Seasickness, for instance, is nothing but a discordance between external stimuli (sight & vestibular) and motor responses that ensue in ill-being, nausea, and other unpleasant sensations.
Cold or heat sensitive, pressure or pain or pleasure or taste and smell-sensitive somatic receptors that are in the skin also contribute to Kinaesthesia.
Sport Training
For those disciplines whereby a great sense of balance or an absolute control of the sporting activity is indispensable (such as, e.g. skiing, skating, karate, football, judo, et al.), proprioceptive perception is an essential characteristic.
In fact, it is not represented by a defined condition, but it derives from a continuous tonic-postural-coordinated adaptation.
Training must be based on exercises that induce the musculature to react, employing totally all data emitting areas so that there is an appropriate motor-response to the new postural condition.
If this were not so and said control was insufficient, with a delayed or incorrect response, an error is determined in the movement that is to be executed, which, usually, ensues in a fall.
The improvement of the sense of balance is achieved through a training whose final goal is that of maintaining the desired position in conjunction with an increased capacity of correcting any unbalancing situations.
The exercises hereafter described are designed to stimulate, in an ever increasing manner, all proprioceptive systems and neural centres from which the adjustment and control of a postural balance depends.
Proprioceptive Tables
The most common tools used for proprioceptive training are the so-called unstable balance tools (foam roller, balance cushion, balance ball, wobble and balance boards) of which there are various types commercially available.
For the following exercises, we shall utilise our 40 cm diameter Original Pezzi® Activa Disc (inflatable rubber disc-shaped cushion) and the 38 cm dia. Original Pezzi® Fit Sit (inflatable rubber cushion) all manufactured in Italy by M/s LEDRAGOMMA.
The exercises that can be performed on these devices feature two initial positions, i.e.:
- BIPEDAL (two-footed) Support
- MONO-PEDAL (single foot) Support (Stork Position)
In turn, said initial positions can be subdivided into 4 types:
- Static, Open-Eyed
- Dynamic, Open-Eyed
- Static, Closed-Eyed
- Dynamic, Closed-Eyed
STATIC, Open-Eyed (SOE)
This exercise is strongly recommended for beginners and for athletes that are in recuperation and/or rehabilitations phases.
Arms can be free, along the flanks thereby assisting in recovering one’s balance, or crossed over the breast (akimbo) or with hands crossed at the back of the neck.
The leg, that is not the support leg, can be flexed or stretched-out.
Variable positions that the arms can assume:
1) Along the flanks
2) Hands behind the neck
3) Hands on the hips
4) Arms stretched high
5) Arms stretched out
6) Arms stretched high, with hands joining (so-called Tree Position)
7) Arms akimbo
Variable second leg position (i.e. non supporting leg)
1) Stretched out, in front
2) Flexed, in front
3) Flexed, backwards
4) Stretched out, sideways.
DYNAMIC, Open-Eyed (DOE)
All dynamic, open-eyed training exercises envisage various variable positions that relate to achieving and/or maintaining one’s balance on the balancing device, such as, e.g.:
1) Stepping down, from a raised platform onto the device;
2) Jump onto the balancing device;
3) Grab a ball or execute a propaedeutic movement or an exercise related to a sport while balancing on the device
STATIC Closed-Eyed (SCE)
If we eliminate the optic analysing organ – that is responsible for relaying to the central neural system 70 % of the information on the position actually assumed by the body – we assign the task of favouring any gravitational change to our articulate and muscular receptors.
It must be pointed-out that this is a rather difficult proprioceptive training exercise.
DYNAMIC Closed-Eyed (DCE)
This is the actual, proprioceptive training exercise.
Because of the difficulties involved, this training regime requires great ability and expertise.
No extremely unstable balancing devices are to be used.
Various DCE training exercises are:
1) Write some numbers – in the air – with your hand;
2) Try to neutralise slight pushing forces being applied by an assistant;
3) Grab a ball at a given signal;
4) Step on a small board, featuring twin supports.
When should proprioceptive training exercises be undertaken?
Neuromuscular stresses and/or fatigue influence our ability to control our body parts.
Many of the injuries occur when our athletic or sports activities are influenced by fatigue.
Therefore – for obvious reasons – unstable board proprioceptive exercises should be undertaken at the end of the training period.
On the other hand, said exercises should not be excessively difficult (i.e. Dynamic, Closed-Eyed – DCE).
TRAINING EXERCISES – PROPOSALS – SUGGESTIONS
VARIANT # 1
Support: TWO-LEGGED Legs: EXTENDED Arms: ALONG FLANKS Mode: SOE
VARIANT # 2
Support: TWO-LEGGED Legs: EXTENDED Arms: Hands on Hips Mode: SOE
VARIANT # 3
Support: TWO-LEGGED Legs: EXTENDED Arms: Hands Crossed, Back of the Neck Mode: SOE
VARIANT # 4
Support: TWO-LEGGED Legs: EXTENDED Arms: Hands Behind the Back Mode: SOE
VARIANT # 5
Support: TWO-LEGGED Legs: EXTENDED Arms: BENT at 90° Mode: SOE
VARIANT # 6
Support: TWO-LEGGED Legs: EXTENDED Arms: Stretching Upwards (180°) Mode: SOE
VARIANT # 7
Support: TWO-LEGGED Legs: EXTENDED Arms: AKIMBO Mode: SOE
VARIANT # 8
Support: TWO-LEGGED Legs: EXTENDED Arms: STRETCHING FORWARD, holding a ball
Mode: SOE
Aforementioned exercises can be performed by all the athletes taking part in them, in different stations in, e.g. various parallel paths.
The players – athletes work simultaneously, exchanging the various discs and trying different types.
As is obvious and can be ascertained, all so-called down times can be thus eliminated, in as much as all players – athletes are simultaneously active.
Once a certain expertise is achieved in the SOE (Static, Open-Eyed) Mode, the athlete can pass on to the DOE (Dynamic Open-Eyed) Mode – perhaps paired with another athlete, performing alternately proprioceptive exercises that relate to the actual sports discipline (but not only) in which one is involved.
For instance:
One athlete, in DOE Mode, standing on both legs (Variant # 1), and the other athlete standing in front, at a 2 metre distance, holding a ball; they exchange the ball, grabbing it with both hands whilst the athlete standing on the inflatable disc must try to maintain his/her position – posture, notwithstanding the difficulty involved.
Of course, different movements can be made: a volleyball toss, kick a football (with the top of the foot, side of the foot, with the ball bouncing, etc.). It is very important to note that one should tackle a more difficult exercise solely when one has perfected the exercise having a lesser difficulty rating!
In Cooperation with:
Prof. Daniele BASTIANCIG
Athletic Trainer, Beginners Football Team 1997 Udinese Calcio
Mr DELLA MEA Luca
Base Trainer, Beginners Football Team 1997 Udinese Calcio
Mr PRESTIFILIPPO Alessandro
Base Trainer, Deputy Trainer, Beginners Football Team 1997 Udinese Calcio