Ci sono degli elementi che consentono di ipotizzare che possa venire scientificamente confermato che, migliorando la propriocezione, si possano migliorare anche le prestazioni atletiche.
Recenti studi accademici sembrano indicare che un allenamento propriocettivo sia in grado di migliorare la forza, la coordinazione, l’equilibrio, ed i tempi di reazione muscolare delle persone, atleti e non atleti.
Ma anche in grado di ridurre i rischi d’infortuni e di lesioni nello svolgimento di attività sportive.
Prima però di parlare di questi studi, due parole sulla propriocezione sull’allenamento propriocettivo.
Cos’è la propriocezione
La propriocezione è stata definita come la sensibilità agli stimoli che insorgono al nostro interno.
Se non sei un tecnico o un medico, per comprendere appieno cosa sia la propriocezione e l’allenamento propriocettivo, devi sapere che mentre esegui un qualsiasi movimento,
- sia la tua complessiva attività muscolare,
- sia il movimento delle tue articolazioni,
- sia la postura del tuo corpo,
sono legati all’attività dei nervi sensoriali, il cui segnali vengono ricevuti, decodificati, e gestiti dal cervello e dal midollo spinale (ovvero dal tuo sistema nervoso centrale).
Al riguardo occorre precisare che in realtà, per controllare questi movimenti, il nostro sistema nervoso non ottiene delle informazioni esclusivamente dal sistema somatosensoriale (appena descritto), ma anche da quello visivo e dall’apparato vestibolare, questultimo è situato dietro l’orecchio interno.
Cos’é l’allenamento propriocettivo
L’allenamento propriocettivoè un pratica volta a potenziare la capacità propriocettiva, mediante la stimolazione del sistema neuro-motorio nel suo complesso.
Uno studio relativamente ad esercizi fatti da alcuni calciatori con la tavoletta propriocettiva
Uno dei primi studi per valutare il potenziale miglioramento dell’equilibrio ottenibile con l’allenamento propriocettivo è stato fatto a metà degli anni ’80 in Svezia da Hans Tropp e Carl Askling dell’Ospedale Universitario di Linkoping su alcuni calciatori professionisti svedesi che avevano un’instabilità funzionale in una, o in entrambe le articolazioni della caviglia[1].
A questi vennero fatti fare degli esercizi propriocettivi estremamente semplici: dovevano solamente stare in piedi su di una gamba sola su di un piccolo “ankle disc” (letteramente: disco per la caviglia), ovvero su di una tavola o pedana propriocettiva (detta anche balance board, ma anche pedana o tavola di equilibrio) consistente in una piattaforma di legno appoggiata sopra una struttura emisferica col bordo piatto dell’emisfero attaccato alla parte inferiore della piattaforma.
Una tale piattaforma è ovviamente instabile su tutti i piani di movimento: alla minima deviazione dalla stabilità dell’articolazione della caviglia, la piattaforma si “ribalta” istantaneamente.
Una precisazione terminologica: dal momento che anche i sistemi visivi e vestibolari aiutano il sistema somatosensoriale a mantenere il controllo e l’equilibrio su una superficie instabile (a meno che, ovviamente, gli occhi non siano chiusi), questo esercizio con la tavola – chiamato comunemente esercizio propriocettivo – é in realtà un esercizio PVV (Propriocettivo, Vestibolare, Visivo).
Come abbiamo detto, a questi calciatori nel corso dei normali allenamenti fu – anche – chiesto restare su delle tavole di equilibrio,
- in piedi,
- con il ginocchio della gamba di supporto esteso al massimo,
- con le braccia incrociate sul petto,
- con la gamba non di supporto flessa e sollevata,
- e di mantenere l’equilibrio eseguendo determinate le correzioni con la caviglia,
- ma senza attivare il ginocchio o l’anca, e senza riposizionare la parte superiore del corpo.
Fu loro chiesto di fare questo esercizio durante le prime 10 settimane per 10 minuti al giorno, per cinque giorni a settimana.
Successivamente, gli esercizi vennero ridotti a cinque minuti al giorno per ogni piede, per tre volte alla settimana.
Un gruppo di controllo di 30 giocatori, aveva fatto la stessa sequenza di esercizi di allenamento del gruppo che aveva fatto gli esercizi sulla balance board, senza però fare gli esercizi propriocettivi appena descritti.
Le risultanze dello studio
Dopo solo 6 settimane, gli atleti che si erano allenati anche con la tavola propriocettiva avevano guadagnato in stabilità nelle posizioni su di una gamba sola (la misurazione venne eseguita su di una pedana di forza, non sull’ankle disc): il miglioramento della stabilità era continuato anche dopo le prime 10 settimane.
Nelle 10 settimane successive, quando il carico totale dell’allenamento propriocettivo era stato ridotto del 70%, non vi erano stati degli ulteriori miglioramenti quanto a stabilità (ma non vi erano state nemmeno delle perdite).
Il gruppo di controllo di 30 giocatori invece non aveva mostrato nessun miglioramento nella stabilità.
È interessante notare che anche nei test isocinetici (cioè quei test per misurare alcuni parametri muscolari, forza e la resistenza, degli arti inferiori), le prestazioni di quelli che si erano allenati con la tavola propriocettiva, erano risultate significativamente migliorate.
L’utilizzo della tavola propriocettiva aveva migliorato,
- la resistenza della caviglia alla pronazione – a velocità sia minime che relativamente elevate –
- nonché la resistenza, anche ad alte velocità, della caviglia alla dorsiflessione (movimento che consente di sollevare il piede e camminare sui talloni).
Gli atleti avevano anche riferito che era stata significativamente diminuita la sensazione di “cedimento” della loro caviglia.
Alcune considerazioni conclusive
Questo primissimo studio lascia intendere che un semplice allenamento su un dispositivo instabile, come è il caso delle tavola propriocettiva (ma che potrebbe benissimo essere anche un cuscino balance), possa essere in grado di migliorare sia il controllo posturale che la forza dei muscoli della caviglia.
Gli scienziati Hans Tropp e Carl Askling sono ragionevolmente giunti alla conclusione che -piuttosto che un qualche tutore – sarebbe meglio procurare agli atleti con delle lesioni croniche alla caviglia, un “ankle disc”.
Si può quindi presumere che un programma di esercizi sull’ankle disc possa essere una valida alternativa al tutore relativamente agli atleti con delle lesioni croniche alla caviglia.
Si noti che lo studio di cui abbiamo parlato, non ha rilevato se gli atleti che si erano allenati con la wobble board (una tavola propriocettiva che può rotare a 360 gradi) fossero risultati anche più stabili durante i movimenti: la stabilità venne misurata infatti mentre gli atleti erano immobili sulla piattaforma di forza.
È logico pensare tuttavia, che l’elevata stabilità acquisita dal quei calciatori che erano stati presi in esame, potesse aver influenzato anche la fase della loro corsa, dove il piede è saldamente piantato sul terreno e il corpo oscilla sopra il piede come un pendolo “invertito”.
Se così fosse, con gli esercizi su questa tavola potrebbe venir migliorata anche la gestione energetica della corsa.
Si noti anche che questo allenamento con l’ankle disc aveva anche potenziato la resistenza della caviglia alla pronazione (la pronazione della caviglia è un modo in cui il piede applica la forza propulsiva a terra durante la fase di appoggio).
Quindi, non è troppo inverosimile pensare che un allenamento sulla tavoletta propriocettiva possa avere anche un certo impatto sulla propulsione e sulla lunghezza del passo, in altre parole anche sulle performance atletiche.
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