Proprioception is your body's innate sense of the positions of various parts in relation to each other. Making sure limbs are in the right place at the right time can significantly reduce your likelihood of injury --- something particularly true for your knees. Running on uneven ground, skiing, roller skating, field sports, and martial arts all put your joints at risk of injury --- meaning good proprioception can keep your joints aligned in the best possible positions. Repetitive injuries to the nerves around a joint can dull proprioception, as can too much fixed-path resistance training, which does not challenge position sense nerves.
Zig-Zag Running on Sand
Place cones at 3-yard intervals over 30 yards. Get a running start, and weave in and out of the markers. Begin slowly and increase your pace as you feel more comfortable. The multiple changes in direction on the uneven, yielding surface will challenge your proprioception and, when you perform similar movements on a firmer surface, translate to increased knee stability.
One-Legged Standing
Remove your shoes and stand with your feet together, hands by your sides. Fix your eyes on a point on your horizon, lift one foot up, and place its instep against the opposite calf. Hold this position for 30 to 60 seconds, then change legs. Make this exercise more challenging by raising your arms above your head, standing on a soft exercise mat, or closing your eyes.
BOSU Squats
A BOSU trainer is a hemisphere-shaped piece of exercise equipment with a hard base and soft top. Place it curved side down, and carefully stand on it with your feet are as wide as possible. Spread your weight evenly between the balls of your feet and your heels. Maintaining your balance and trying to keep the surface of the BOSU level, push your hips back and bend your knees until your thighs are parallel to the ground. Slowly push back up to the starting position and repeat. Make this exercise more demanding by closing your eyes, or having a training partner gently push you to challenge your balance. If you don't have access to a BOSU you can obtain a similar benefit by performing this exercise on an Airex pad or stability disk --- both of which are also designed to challenge your balance and proprioception, and are available from sporting-goods stores.
Power Plate Lunges
The oscillating action of a Power Plate will challenge your proprioception. Stand with one foot on the Power Plate, and one foot on the floor. Bend your legs and lower your rear knee toward the floor. Push back up into the starting position and repeat, then changing legs. Close your eyes to make this exercise more difficult.
References
- "The Anatomy of Sports Injuries"; Brad Walker; 2007
- "Principles of Anatomy & Physiology, Ninth Edition"; Sandra R. Grabowski & Gerald J. Tortora; 2000
