And Why Is It Important in Injury Rehabilitation?
Did you know you’re gifted with the sixth sense? No really! Disappointingly it has nothing to do with seeing ghosts. But it’s its own sort of superpower. Ever walked down the stairs while carrying a cup of tea without looking at each step? Or reached for something on a high shelf without thinking about how far you need to stretch? That’s proprioception — your body’s ability to sense its position and movement in space, without needing to look. So how can you use this power to recover faster and prevent re-injury? Why not call 02 9838 3030 to make an appointment with one of our physiotherapists at Philip Wood Physiotherapy? And in the meantime, read on to find out more…
Why proprioception is crucial in injury rehabilitation
When you’ve injured yourself, your proprioception can be disrupted. Injuries to muscles, joints, or ligaments can affect how your brain understands the body’s position, making movements feel awkward or uncoordinated. This can slow down recovery and even increase the risk of further injury.
Proprioception is key for:
- Improving balance and coordination: After an injury, even basic activities like walking, standing on one leg, or carrying groceries can feel challenging. Re-establishing proprioception helps you regain control and coordination.
- Preventing re-injury: Proprioceptive training retrains your body to move more efficiently, reducing the risk of further injuries from poor movement patterns.
- Optimising muscle function: Proper proprioception ensures the right muscles activate at the right time, improving strength and function, especially in the injured area.
How physiotherapy helps improve proprioception
Physiotherapists can help restore proprioception through specific exercises aimed at improving balance, coordination, and movement. Simple exercises like standing on one leg, walking in a straight line, or using balance boards can help retrain the brain to understand where your body is in space. The good news is that your sixth sense is very responsive to training so you’ll see improvements almost immediately. These exercises are designed to help you regain stability, improve movement, and reduce the chance of re-injury.
Training proprioception at home
Everybody and every injury is different so we’ll prescribe a tailored exercise plan. But in the meantime, here are a few simple exercises you can try at home:
- Standing on one leg: Start by standing on one leg for 30 seconds at a time, then switch legs. Increase the challenge by closing your eyes or standing on a soft surface, like a cushion.
- Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other. This simple exercise challenges balance and coordination.
- Balance board or cushion exercises: Use a balance board or cushion to work on balance and stability. Try standing on it for a few minutes at a time, gradually increasing the difficulty by adding movements like squatting.
- Toe and heel raises: Stand with your feet flat on the ground, then slowly raise your heels off the floor and balance on your toes. Slowly slower your heels then lift your toes off the floor while keeping your heels planted. Hold for a moment, then lower your toes back down. Repeat this exercise while focusing on keeping your balance.
Conclusion
If you’re recovering from an injury or struggling with instability, proprioceptive training can make a big difference. Physiotherapy will help you retrain your body to move more efficiently, improving your confidence in everyday movements.