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Proprioception exercise

Please click here to learn about lateral ligament strains before reading the following.

Proprioception is the body’s positional sense. In other words it is what enables your brain to know where your arms and legs are positioned without needing to look at them. If there is a significant difference in your ability to balance on one leg with your eyes open, and your ability to stand on one leg with your eyes closed then you need to train your proprioception. The bad news is that proprioception is lost very quickly with injury, and in particular ligament injuries. The good news is that, unlike building muscle strength, you can improve your proprioception very quickly with practice. It is one of the biggest indicators of the risk of injury in athletes so the importance of training it should not be underestimated.

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Proprioception exercise

  • Stand on one leg with your hands resting on a support so that you can hold it easily if you lose balance. 

  • Close your eyes and time how long you can stand like this. If you can do this easily for 1 minute then do the same but do 30 tiny knee bends. If this is easy do 30 tiny heel raises with your eyes closed. Do this every day.

  • One way of incorporating this into your daily routine is to do it while you clean your teeth morning and night. Just make sure you have something sturdy to hold on to!

Back To Exercises

Please note that although the advice and exercises provided are designed to assist your recovery they are not a replacement for seeing a Physiotherapist or Osteopath. It is essential that you always make sure you see your Doctor, Osteopath or Chartered Physiotherapist beforehand to diagnose your injury and guide you through recovery.

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