Proprioception: The Sense You Didn't Know You Had

Close your eyes and touch your nose.

Easy, right?

You knew where your hand was without having to look at it. Your brain had information about the position and movement of your arm and used it to guide your hand accurately.

That sense is called proprioception.

It's sometimes described as our “sixth sense” — and unlike the other senses, you probably don't spend much time thinking about it.

Until something goes wrong.

What is proprioception?

Proprioception is your body's ability to sense where it is, how it's moving and how much force is being produced, without relying on vision.

Sensory receptors in muscles, tendons and joints provide information to the nervous system. Your brain then combines this with information from your eyes and your vestibular system - the balance system in your inner ear - to help control movement and maintain stability.

It's a continuous process.

Your body is constantly collecting information and making adjustments, often without conscious thought.

Why does it matter?

Good movement isn't simply about having strong muscles or flexible joints.

Your brain also needs accurate information about what's happening in your body.

If that information changes, your movement can change too.

This is particularly relevant following injury.

After an ankle sprain, for example, the problem isn't necessarily just the damaged ligament. Pain, swelling, changes in joint movement and reduced strength can all influence how you use the ankle. The sensory information coming from the area may also be affected.

This can help explain why someone may feel that an ankle is “not quite right” even after the initial pain has settled.

They may have recovered from the injury, but still need to rebuild strength, confidence and control.

Can proprioception be improved?

To a degree, yes.

But it's probably more useful to think about training movement and balance rather than trying to isolate proprioception itself.

Exercises can challenge your nervous system by changing the demands placed on it.

You might alter the amount of visual information available, change the stability of the surface you're standing on, introduce movement or gradually increase the speed and complexity of a task.

As with any form of rehabilitation, the challenge should be appropriate to the individual.

Something doesn't become a better exercise simply because it is harder.

The goal is to gradually build the ability to control the movements that matter to you.

Why is balance harder with your eyes closed?

Try standing on one leg and then closing your eyes.

Most people find it harder.

That's because your brain normally receives information from several different systems. Your vision tells you about your surroundings, your vestibular system provides information about head movement and position, and proprioceptive information tells you what's happening within your body.

Remove one source of information and the others have to contribute more.

This is one reason balance exercises can be progressed by reducing visual input - but it also highlights why proprioception isn't the same thing as balance.

Proprioception is one part of the system that helps you balance.

Does it change as we get older?

Our sensory and movement systems change as we age.

Changes in strength, vision, the vestibular system and proprioceptive information can all contribute to changes in balance and physical confidence.

However, this doesn't mean that declining balance is simply something we have to accept.

Regular physical activity, strength training and exercises that challenge balance and coordination can all help maintain physical function.

You don't need complicated equipment. The important thing is that the activity provides an appropriate challenge and is progressed over time.

Proprioception and injury prevention

You'll often hear that proprioception training can “prevent injuries”, particularly in relation to ankle injuries and sport.

There's some evidence that balance and neuromuscular training can reduce the risk of certain injuries.

However, it's difficult to separate proprioception from everything else being trained at the same time.

Balance exercises can also improve strength, coordination, reaction and movement control.

So rather than thinking of proprioception as a single factor that prevents injury, it's more accurate to see it as one part of a much larger movement system.

The clever bit happens without you noticing

Perhaps the most interesting thing about proprioception is that you rarely have to think about it.

Your nervous system is continuously receiving information from your body and adjusting your movements accordingly.

Most of the time, it happens quietly in the background.

That's why an injury can make such a difference. Suddenly, something that was previously automatic can feel uncertain or unfamiliar.

Rehabilitation isn't simply about getting rid of pain. For some injuries, it's also about restoring the strength, confidence and movement control needed to trust that body part again.

The Take-Home Message

Proprioception is your body's ability to sense position, movement and force without needing to look.

It works alongside vision and the vestibular system to help you move efficiently and maintain your balance.

Following an injury, exercises that challenge strength, balance and coordination can help restore movement and confidence. And throughout life, staying active gives these systems plenty of opportunities to keep working.

So, although you may never consciously notice your proprioception, it's working quietly in the background every time you move.

Your body knows where it is. You just don't normally have to ask it.

Could an old injury still be affecting you?

If you've had an injury and your movement, balance or confidence hasn't quite returned to normal, there may be more going on than pain alone.

An ankle that still feels unreliable, a knee that doesn't feel quite as stable, or a general lack of confidence when moving can all be worth exploring.

If you're unsure whether you're fully recovered, an assessment can help identify what's contributing to the problem and whether rehabilitation could be useful.

If you'd like to discuss an injury or ongoing symptoms with one of our team, click here, or book an appointment online.

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