Proprioception and Strength
Proprioception and Strength
We live in a visual world where we are constantly inundated by images and words on screens, changing scenes and a myriad of visual cues that we must respond to. Usually, this response is some kind of movement. Have you ever wondered how you’re able to do certain things without really thinking about it or paying much attention to what you’re doing?
When you successfully make the trip from your bathroom back to your bed in the middle of the night without stubbing your toe, even though it’s dark, that’s proprioception (AKA: body awareness) at work!
Without even thinking about it, we use proprioception in every aspect of our lives. This article discusses proprioception in regards to maximizing physical performance and performing your favourite activities better and in a safer way.
How can proprioception improve strength?
Proprioception is essentially knowing where your body is in space. It relies on a network of sensors within your joint capsules, tendons, and muscles. These all transmit information to your brain so that when you perform a movement, it is accurate and with just the right amount of speed and power. If something interrupts this process, your movement will be uncoordinated which can result in a perceived lack of strength.
Proprioceptive training helps improve the accuracy of sensory information going to the brain. This way, the brain can coordinate all the muscles involved in a given movement to work together in a more efficient way, thus improving accuracy and strength! Have you ever noticed that when you start out at the gym your strength gains are exponential? That’s not actually strength gains it’s coordination gains. Your muscles are figuring out how to work together.
How can I incorporate proprioceptive training into my routine?
Start with CARs! If you have read any of my other blog posts or follow my youtube channel you will know I’m all about the warm up CARs to initiate better proprioception.
Balance training requires a ton of proprioceptive feedback, and it improves core activation and joint stabilizers. Start your workout with balance work to improve your coordinated strength gains.
Plyometrics, including complex movements, challenge proprioception and force your body to constantly try to figure out the most efficient use of muscle activation.
With practice, proprioceptive training leads to better communication between the body and the brain. Better communication leads to better coordination and more efficient, safe, and strong ways to tackle all of your activities!
References:
Willems T, Witvrouw E, Verstuyft J, Vaes P, De Clercq D. Proprioception and Muscle Strength in Subjects With a History of Ankle Sprains and Chronic Instability. J Athl Train. 2002;37(4):487–93. Available from: https://www-ncbi-nlm-nih-gov.ezproxy.cmcc.ca/pmc/articles/PMC164382/
Aman JE, Elangovan N, Yeh I-L, Konczak J. The effectiveness of proprioceptive training for improving motor function: a systematic review. Front Hum Neurosci [Internet]. 2015 Jan 28 [cited 2019 Oct 24];8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309156/
