How Proprioception work can help your running.

What is Proprioception? 

Proprioception is defined as your awareness of your body in space. This ability is responsible for a number of functions that are constantly occurring, mostly subconsciously from; accurately reaching for objects, giving your foot the extra required lift to clear the curb, and preventing you falling when stepping on loose footing. The better our Proprioception is the better we are able to deal with uneven terrain and the unexpected. If we lack proprioception we will struggle to move without greater effort for accuracy – think of learning to play the guitar and how when learning you have to look and give all of your focus on where your fingers are, however with practice the movement looks effortless and smooth. 

How does it work? 

Proprioception works off of three systems; our sight, feedback from our sensory receptors and vestibular system (in our ears). Our eyes provide us with visual information of our surroundings therefore any obstruction to this input, such as reduced lighting, decreases the effectiveness of this system. The vestibular system aids us in motion, head position and spatial orientation due to the semicircular canals within the inner ear that work much like a spirit level. Finally, our sensory input comes from our muscles, tendons and joints. In the case of running our feet provide this feedback which is why our choice of correct footwear is important – light thin track shoes are not going to be able to offer protection from harsher terrains such as trail running. 

How does it help improve running? 

Proprioception in the foot and ankle are vital for walking and running by providing the correct foot position appropriate for the ground, whether that be inversion, eversion, dorsiflexion or plantarflexion. The more we practice and improve our proprioception the less overcorrecting our muscles in our legs do result in a more stable ankle. This stability in the ankle results in more stability in the knee and the hip so starting at our foundations will have an effect on the entire chain up the body. By improving the efficiency of the ankle joint stability muscles, we will result in less energy being wasted and reduced muscle strains which lead to injuries commonly referred to as shin splints. Not only are we decreasing our injury risk but we are also improving our stride pattern and running efficacy = win-win.     

How to improve it? 

Check out our Instagram Page for a demonstration from one of our physiotherapists taking you through the basics to get you started. You want to achieve 30 seconds of stable balance work before progressing to the next stage. If you do not have a BOSU Ball to hand then a thick cushion is an acceptable substitute. The key is to perform this little and often throughout the day (no more than 5 minutes of work at once) which is why we suggest performing these exercises around your daily activities such as; brushing your teeth, during TV adverts or when waiting for the kettle to boil. If you find it all too easy then try with your eyes closed and feel the difference. 

Give it a go and let us know in the comments of our Instagram page how you did.  

If you want to look into your proprioception further then book in with one of our physios today.  Get in touch by emailing info@platinumphysio.ie, or by clicking below.