Ben Le Vesconte explores proprioception, the indispensable role of the feet and the encompassing fascial network in this sensory symphony.
At the heart of our proprioceptive system lies a complex interplay of sensory receptors, neural pathways and cognitive processes, orchestrating our movements with remarkable precision. We explore the feet, the role of fascia, evolution and what to consider when improving proprioception.
Modern descriptions have expanded the number of distinct human senses to 50 plus.1 Fascinating examples are nociception (our feeling of pain), interoception (our ability to perceive internal sensations such as heartbeat) and magnetoception (our ability to detect magnetic fields). The deeper we go, the more we appreciate humans are highly sensitive beings.
Proprioception is a sensory system that provides information about our body’s position, movement and spatial orientation. It complements the traditional sensory realms of sight, hearing, taste, smell and touch. The proprioceptive system, part of our somatosensory system, provides the vast majority of our information for movement, with the visual and vestibular systems providing the rest.
Derived from Latin roots ‘proprius’ (one’s own) and ‘capio’ (to take or grasp), proprioception embodies our innate ability to perceive and interpret internal sensations related to body position, movement and force. Unlike the external senses that rely on stimuli from the environment, proprioception operates on internal feedback mechanisms, providing us with a seamless awareness of our physical being.
Proprioception encompasses myriad sensory inputs, including muscle length, joint angle, tension, pressure and vibration, integrated to inform our brain about the state of our body in space. This real-time feedback loop, facilitated by special sensory receptors scattered throughout our musculoskeletal system, is the foundation for motor control, balance, co-ordination and spatial awareness.
“Feet serve as conduits for intricate proprioceptive information, continuously relaying data.”
The feet – anchors of proprioception
Among the intricate network of proprioceptive mechanisms, the feet emerge as biomechanical marvels, bearing the weight of our physical existence and facilitating our interaction with the ground beneath. The human foot has 26 bones and over 100 muscles, tendons and ligaments, and is crammed with an abundant array of sensory receptors. Feet serve as conduits for intricate proprioceptive information, continuously relaying data about surface texture, pressure distribution, joint alignment and movement dynamics throughout the fascial network and the central nervous system. Feet are the original, optimal mode of human transport, capable of handling hundreds of millions of steps in our lifetime.
The sensory landscape of human physiology in the feet and whole body is swarming with specialised receptors finely attuned to mechanical stimuli:
- Mechanoreceptors: The sole of the foot contains the same class of mechanoreceptors (fast and slowly adapting type I and II) as the palm of the hand3. These sensory receptors, including Merkel cells, Meissner’s corpuscles, Pacinian corpuscles and Ruffini endings, are found in the epidermis, dermis or sometimes in subcutaneous tissue, and respond to mechanical forces such as pressure, touch and vibration, providing critical feedback about tactile sensations and surface characteristics.
- Proprioceptors: These specialised receptors, such as joint and muscle spindles and Golgi tendon organs, monitor muscle length, tension and joint position, offering invaluable insights into the dynamic interplay between muscles, tendons and bones during movement.
- Thermoreceptors: Sensing temperature variations, these receptors contribute to thermoregulation and adaptability, enabling us to navigate diverse environmental conditions with skill and efficiency.
The role of fascia in proprioception
Fascia, the continuous web of connective tissue that envelops and interconnects all muscles, bones, nerves and organs in the body, plays a crucial yet underappreciated role in proprioception. This intricate system of fibrous tissue not only provides structural support (research tensegrity!) but also serves as a vital sensory organ. Our proprioceptive system is contained within our fascial network. Fascia is densely populated with receptors, all contributing to the body’s proprioceptive capabilities.
The fascia’s interconnected nature allows it to transmit forces and distribute mechanical stress across the body, facilitating co-ordinated movements and efficient energy transfer. When the body moves, fascia dynamically adapts, ensuring that muscles, tendons and joints work harmoniously. This adaptability is crucial for maintaining balance and preventing injuries, particularly during complex or high-impact activities.
The sensory information gleaned from the feet and fascia embarks on a remarkable journey through intricate fascial networks and neural pathways, traversing the peripheral nervous system to reach the brain. The networks and pathways serve as conduits for proprioceptive signals, ferrying them to the somatosensory cortex and associated brain regions responsible for processing and integrating sensory inputs. We may have yet to fully appreciate how the fascial network communicates electrical stimuli and sensory information through its different liquid forms alongside the nervous system.
Whether standing, walking, running or engaging in complex athletic endeavours, the feet and fascia serve as steadfast anchors, grounding us to the earth while adjusting muscle activation patterns and joint dynamics to maintain equilibrium and prevent falls. Proprioceptive feedback from the feet and fascia orchestrates a delicate dance of motor control and balance, precisely guiding our movements.
“Reduced proprioception can profoundly impact mobility, stability and overall quality of life.”
The evolution of proprioception
Proprioception is not a static system but a dynamic process shaped by experience, practice and adaptation. Through repetitive movements and sensory stimuli, our proprioceptive abilities evolve and refine, enhancing co-ordination, agility and proprioceptive acuity. Activities that demand intricate footwork, such as gymnastics, martial arts or functional barefoot training, serve as mechanisms for proprioceptive mastery, fostering neural plasticity and sensorimotor adaptation.
Reduced proprioception can profoundly impact mobility, stability and overall quality of life, encouraging specific interventions and rehabilitative training strategies. Conditions affecting the feet and fascia, including weakness, neuropathy, arthritis and injuries, can compromise proprioceptive feedback, leading to gait disturbances, balance deficits and increased fall risk. Contradictorily, cushioning in shoes is shown to increase impact forces into knees.2 The cushioning distorts our proprioceptive feedback, providing inaccurate information, leading to more blunt impacts.3 Further, modern embellishments such as arch support and toe spring weaken feet, reducing their ability to act as the anchors of sensory feedback, stability and propulsion.
Improving proprioception
Fitness professionals can employ a multifaceted approach when improving proprioception, encompassing balance and co-ordination training exercises, sensory stimulation techniques such as adopting a barefoot lifestyle, and posture and movement skill retraining protocols. Balance, physical function and foot strength were improved by wearing minimalist shoes in studies conducted at Liverpool University.4,5,6 By harnessing the principles of neuroplasticity and sensorimotor learning, individuals can reclaim and enhance their proprioceptive abilities and functional mobility.
In conclusion, we must note the inherent failure of our reductionist methodology to describe human physiology. Our rather simplistic mechanistic explanations based on cadavers can no longer account for the phenomena witnessed in observing connective tissue in vivo.
Proprioception and our fascial network stand as testaments to the intricate, adaptive brilliance of human physiology. Anchored by the feet and enveloped by the continuous web of fascia, the remarkable, sensory, proprioceptive system enables us to navigate the world. By unravelling the mysteries of proprioception and honouring the pivotal role of the feet and fascia within this whole-body sensory system, we achieve a deeper appreciation of the holistic nature of human form and function, and gain key action points for healthy longevity.
Watch Strolling under the Skin by Dr Jean-Claude Guimberteau to experience our phenomenal fascial network in action.
Discover more about training barefoot with Dr Emily Splichal in this FitPro blog post.
Ben Le Vesconte
Since 2011, Ben Le Vesconte has analysed thousands of pairs of feet, coached over a thousand runners and delivered seminars in the UK, Europe, Scandinavia, North America and Japan, working with medical professionals in NYC and London. Ben is fascinated by the practical application of movement science to the art of coaching and progressive adaptation. Understanding foot health and biomechanics is crucial for injury-free living.
