Proprioceptive Training – Ankle Stability and Proprioception – What is Proprioception
When asked about ankle stability training, most people think of wobble boards and other forms of balance training. Podiatrist Emily Splichal flips that idea in this discussion of how proprioceptive training works, then provides her suggestions for building a successful ankle stability program.
“The Journal of Athletic Training study showed it took 54 milliseconds for the peroneal muscle proprioceptors—the muscle spindles—to detect the stretch of that inversion ankle moment. It took another 72 milliseconds for the peroneals to reactively contract to try to prevent the ankle sprain.
“The afferent signal took 54 milliseconds. The efferent signal took 72 milliseconds. Together, that’s 126 milliseconds, but guess what? It only takes 80 milliseconds to invert and sprain an ankle. This study and many others showed focusing on peroneal reaction time might not be the best for truly improving functional ankle instability.” ~Emily Splichal
• Learning Objectives (2:30)
• Ankle Sprains (6:10)
• Chronic Ankle Instability (9:30)
• Neuromuscular Control (11:30)
• Proprioceptive Training (17:10)
• Minimalist & Barefoot Training (22:55)
• Perturbation Training (28:05)
• Summary (31:00)
Emily Splichal is a podiatric doctor and movement specialist who works primarily with foot posture and foot strength, both clinically and in teaching workshops worldwide. She’s a barefoot training enthusiast, and teaches classes and trainings in barefoot training and postural alignment. For more from Emily, visit her at evidencebasedfitnessacademy.com/.