跑道上的超能力- 本體感覺

你知道自己有超能力嗎？
早在1862年，科學家就已經發現人類有第六感的存在；
所謂的第六感就是除了與外在世界接觸的五感：
觸覺，嗅覺，味覺，聽覺，視覺之外的感覺．
(下圖是我們五覺得傳導神經的樣貌，每個都非常不樣呢！)

五覺都是幫助我們探索外在世界，
而第六覺卻是幫助我們認識自己的內在．保保今天要跟大家分享的是；
讓我們可以擁有自己身體主權的超能力--本體感覺．

(尼莫先生表示；我雖然沒有本體感覺，但有一顆溫暖的心)

將眼睛閉起來，用手指去摸鼻子．如果你可以摸得好，代表你的大腦正常的運作；

這種可以感受自己身體所在的位置的能力，叫做本體感覺．

這樣的第六感能力究竟是如何運作的呢？

與其他五種相較起來，觸覺視覺等，幫助我們認識外在世界的感覺不同；

”本體感覺“則幫助我們認識自己的身體．

讓我們了解自己的身體處在空間中的什麼位置．

<<什麼是本體感覺呢？>>
我們先從什麼不是本體感覺開始吧！

1. 本體感覺並非前庭系統！前庭控制我們身體平衡的系統；

然而前庭系統不會影導我們該如何使用我們的身體．

“感覺 sense”你的身體其實比“了解 realize”你的身體更困難得多

．

2 ”本體感覺“propriception並不是你的”動作知覺“kinesthesia"；

雖然與本體感覺類似，“動作知覺”讓我們知道肢體在動作中的位置，

但在科學上這是兩種不一樣的東西．

“動作知覺”強調身體的動作記憶；也是整合日常習慣，或是訓練的一個感覺．

包含了：眼協調以及肌肉的記憶
也就是說你做這個動作越多次，越發刺激你的“動作知覺”，這個動作就會做得越好！

但本體感覺強調的是“你的意識知道軀幹在空間中的哪個位置”．

有了本體感覺，沒有視覺，身體還是可以藉著觸覺還有本體感覺移動．

盲人甚至還可以踢足球呢！

看到這邊，你是否跟保保一樣了解了一件重要的事：
你可能肌肉很強壯，在跑步機上跑得很快；因為你的動作知覺記憶了跑步的動作．
但你可能回到一般馬路上就不會跑步了，甚至開始莫名的疼痛！！！

為什麼？因為跑步機上一成不變的環境，並沒有訓練到“本體感覺”！！

除了之前的文章所提到的下肢排列鏈，
以及一些跑步技巧之外．
很可能是因為本體感覺在跑步機上沒有受到訓練的關係．

本體感覺一定是在不穩定，出乎意料的跑道上才會被訓練到！

身體其實比你想的還要非常聰明！這是保保非常喜歡的一句話，

在你帶著耳機在操場跑步的時候，你感覺音樂裡的情緒；
身體在不知不覺中學習了很多事情．
(如下圖，戶外的環境給予身體不穩定的刺激比你想的更多！！)

<<本體感覺存在於身體的哪個部位呢？>>

在1906 年；有神經學家再次定義本體感覺為兩個部分；“

內在接受器” 與“外在接受器”．

他說本體感覺是個“覺察”到身體的能力，

這個能力的接受器“本體受器”藏在我們的肌肉，韌帶，關節裡．

而“內在接受器”與“外在接收器”分別告知身體有關內在或外在的訊息．

這也是為什麼，韌帶扭傷或是手術韌帶重建，一定要重新訓練本體感覺的原因喔!
訓練的方法，如前面所提，必須挑戰關節在不穩定的狀況下用力．

好，現在邀請大家；來看看自己雙手的本體感覺是否有受過傷

（特別是雙手曾受過傷的人可以試看看）

1. 站到鏡子旁
2. 眼睛閉起來
3. 將雙手舉高到耳朵的平面
4. 眼睛張開，看看自己雙手與耳朵之間的距離是否相同？兩邊手舉的高度是否一樣？

類似上述的測試與遊戲還有很多；
這樣的測試在做ＦＭＳ篩檢的時候也會注意到；
舉例來說，over head squat雙手舉高時，兩手是否會造成旋轉；
也是觀察者要注意的一點．

（上圖中；可以看到兩手並沒有在同一平面上．）

因次，從訓練本體感覺的角度來看，
建議喜歡健身的朋友，在健身房除了用機器訓練，

最好多多使用自由重量區的器材；至少增加了不穩定性．

如果你是喜歡在家健身的朋友；
建議有時可以改到戶外運動，
當你到戶外運動的時候就要知道，

這時候不再強調運動的強度，
要感受的不是肌肉快要無力的抖動；
而是身體如何與環境互動，
尋找最適合自己的配速，跑步的技巧與方法．
也就是說，要練習“覺察”自己身體感受的重要性．

這並不抽象，也不神秘；而是非常科學的要好好利用身體的“本體感覺”．


相關講座：新竹3/23跑步講座傷害篇：常見跑者傷害原因與處理

你是否有想過?
要不是剛剛腳踝痛我早就跑完了
或是要不是抽筋不然我就可以完賽了
要不是大腿外側太緊拖慢我的速度不然我就破紀錄了
要不是....我就可以....
要不是....我就可以....
那我們應該怎麼做出改變呢?
千萬個早知道，不如現在就去了解！
別讓身體的傷痛與緊繃拖慢你的速度
阻饒你的前進!!!

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著作權聲明：以上的文章都是保保編寫或翻譯，再加上谷歌大神的圖片，絕沒有抄襲！

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原文出處：

Sensing your own body is more complicated than you realize 

Sensing your own body is more complicated than you realize

你的身體其實比你想像的聰明

Close your eyes and touch your nose. If everything is working properly, this should be easy because your brain can sense your body, as well as its position and movement through space. This is called proprioception. But how does this "sixth sense" work — and what happens when it clashes with other senses?

Top image: Sculpture by Antony Gormley.

We're all familiar with the five standard senses, which include vision, hearing, smell, taste and touch. The idea that there are only five of them has been rooted in our minds since the time of Aristotle, who explicitly rejected the idea of a sixth sense. But for centuries scientists have seriously entertained the idea of a sixth sense that allows us to perceive our bodies.

將眼睛閉起來，用手指去摸鼻子．如果你可以摸得好，代表你的大腦正常的運作；這種可以感受自己身體所在的位置的能力，叫做本體感覺．這樣的第六感能力究竟是如何運作的呢？

我們都很熟悉其他五種感官，包含視覺，聽覺，嗅覺，觸覺，味覺．自從古希臘阿里斯多德的時代開始，我們就依賴這五種感覺去建立我們的邏輯；阿里斯多德是排斥第六感的．但近代的科學家已經開始重視這所謂的第六種感覺：本體感覺 propriception

There remains a lot of debate about whether this sense, which later became known as proprioception, can be considered an additional sense alongside the five standard ones. After all, the five senses all allow us to experience the outside world, whereas proprioception allows us to understand our physical place within that world.

Sixth sense or not, proprioception is recognized as being vital to our daily experiences and something that contributes to our overall body ownership. As Nature's Allison Abbot says: "Without it, our brains are lost.”

與其他五種相較起來，觸覺視覺等，幫助我們認識外在世界的感覺不同；”本體感覺“則幫助我們認識自己的身體．讓我們了解自己的身體處在空間中的什麼位置．

不管他是不是所謂的第六感；本體感覺幫助我們擁有自己的身體是無庸置疑的！如果沒有它，我們的大腦就迷路了！

What Is Proprioception?

Let's start with what proprioception is not.

Proprioception is not the vestibular system — the master controller of our balance and spatial orientation. However, the vestibular system does contribute to the guidance of our bodily movements.

Sensing your own body is more complicated than you realize

And though the two terms are often used interchangeably, proprioception is not kinesthesia. Like proprioception, kinesthesia involves the senses of limb position and movement, but scientists typically view the focus of these two as being quite different.

That is, kinesthesia is behavioral in nature, and it places an emphasis on the body's motions, as well as incorporates routine or habitual behaviors to improve movements. Both hand-eye coordination and muscle memory involve kinesthesia — the more you perform certain actions, such as during sports, the better at them you will become. Comparatively, proprioception has more to do with body position, and focuses on the cognitive awareness of the body in space.

什麼是本體感覺呢？
我們先從什麼不是本體感覺開始吧！本體感覺並非前庭系統！前庭控制我們身體平衡的系統；然而前庭系統不會影導我們該如何使用我們的身體．

“感覺 sense”你的身體其實比“了解 realize”你的身體更困難得多．雖然這兩個個字常常被交替使用．但”本體感覺“propriception並不是你的”動作知覺“kinesthesia；雖然與本體感覺類似，“動作知覺”讓我們知道肢體在動作中的位置，但在科學上這是兩種不一樣的東西．

“動作知覺”強調身體的動作記憶；也是整合日常習慣，或是訓練的一個感覺．包含了．手眼協調以及肌肉的記憶．也就是說你做這個動作越多次，越發刺激你的“動作知覺”，這個動作就會做得越好！但本體感覺強調的是“你的意識知道軀幹在空間中的哪個位置”．

Importantly, the proprioceptive system is often considered to include both the vestibular and kinesthetic systems.

According to a 2012 review on the topic, proprioception includes "the senses of position and movement of our limbs and trunk, the sense of effort, the sense of force, and the sense of heaviness." Proprioception uses receptors located in the skin, muscles and joints to build the internal sense of our bodies.

非常重要的，本體感覺系統通常被認為包含了“前庭系統” ＆ “動作知覺系統”

根據回顧2012年的文章顯示，本體感覺包含“感受軀幹與身體在空間中的位置，感受力量，重量等”；本體感覺受器則可以定位皮膚，肌肉，關節來建立身體內在的系統．

Surprisingly, the study of proprioception began hundreds of years ago. In 1826, neurologist Charles Bell questioned what functions the muscles had, other than to contract under the command of motor nerves. He concluded that they must provide our brains with the position of the body and limbs when the brain has no other way of knowing these things (such as if you can't see your limbs). In 1887, neurologist Henry Charlton Bastian proposed "kinesthesis" to replace the common terms "muscular sense" and "sense of force." To Bastian, kinesthesia, then, was the perception of the position and movements of the limbs, as well as their degrees of resistance and weight.

Almost 20 years later, in 1906, neurophysiologist Charles Scott Sherrington coined the terms proprioception, interoception and exteroception. Proprioception, he said, was an awareness of the body, which stems from sensory receptors — proprioceptors — in the muscles, tendons and joints. Interoceptors and exteroceptors provide the brain with information about the internal organs and external world, respectively.

令人驚訝的是，本體感覺從1862年就開是被研究；神經學家當時已經提出“肌肉可以跟大腦溝通，告知大腦身體所在的位置為何”．到了1887年，神經學家開始提出“動作知覺”的理論，特別強調“肌肉感覺  muscle sence” 以及 “力量感覺 sence of force ”；包含了他在執行動作的時候的角度跟力道．

到了二十世紀，在1906 年；有神經學家再次定義本體感覺為兩個部分；“內在接受器” 與“外在接受器”．他說本體感覺是個“覺察”到身體的能力，這個能力的接受器“本體受器”藏在我們的肌肉，韌帶，關節裡．而“內在接受器”與“外在接收器”分別告知身體有關內在或外在的訊息．

Originally experts believed we figured out the positions of our limbs from our muscles. But in the 20th century they ascribed this to joints instead, based primarily on studies on the stretch receptors in the knee joints of cats. Today the view has flipped again, with most physiologists believing that the principle proprioceptors are housed in the muscles.

二十世紀開始，學者研究貓咪的關節研究中，發現這個“本體感覺受器”在關節中．直到今日這個學說仍被很多學家相信：本體感覺存在於肌肉裡．

How Does It All Work?

For the most part, proprioception works because of muscle spindles (below), a kind of sensory receptor within muscles. Research in the 1960s and 1970s found that muscle spindles detect the changes in length and velocity of a muscle, and then transmit that information to the central nervous system via sensory neurons. The changes detected by the muscle spindles also signal the angle of related joints, though joints have receptors that may contribute some information about limb positions. Additionally, the skin has stretch receptors, or mechanoreceptors, that can detect small movements of the limbs.

本體感覺是如何作用的呢？

大部份的狀況中，本體感覺以肌梭（spidles；下圖中是肌梭在顯微鏡下的照片）：一種存在肌肉中感受肌肉長度的受器．會將肌肉長度的訊息藉著神經傳導給中樞大腦，大腦藉由發現肌肉的長度改變，間接地發現關節的位置改變．關節本身也有接受器，但是關節上的接受器只提供“這個關節在空間中什麼位置”的訊息給大腦．除此之外，皮膚上的接受器，或是所謂的機械性接受器，也會提供一些動作的訊息給大腦．

These proprioceptors, of course, can also work in the absence of movement — this is how we instinctively know where our hand is, even when it's still. But there are other proprioceptive sensations that are always associated with movement, which are known as the senses of effort, force and heaviness.

Within the tendons that attach muscles to bones are proprioceptors called Golgi tendon organs, which provide the brain with information about muscle tension. This is your sense of how much force you're exerting. Relatedly, the sense of effort refers to how much effort is required to produce a given motion, and this sense can be thrown off by fatigue from, say, exercise. Tendon organs and muscle spindles also convey to the brain the sense of heaviness, which relates specifically to those occasions when you pick up and move objects.

肌腱連接到肌肉上的本體受器叫做高基式體（ Golgi tendon organs）；它提供了大腦有關肌肉張力的訊息．也就是你可以了解到你出了多少力！這個受器也會讓你知道執行運動的時候該出多少的力氣？物品的重量為何？你需要花多少力氣將東西從地上撿起來？但這種接收訊息的能力，也可能因為運動造成得疲憊而失去功能．

The brain — particularly the cerebellum — takes information from all of these proprioceptive inputs to try to determine the location and movement of body parts. But the way we sense our body and its motion generally involves more than just proprioception.

For instance, a 2010 study noted that there are no sensory signals that inform the brain about the size and shape of body parts. The researchers concluded that our sense of position must refer to a "stored body model," which we may unconsciously develop through our interactions with the environment.

我們的小能從全身各種本體受器接受訊息；整合嘗試告訴身體的主人現在身體在什麼位置；當然我們感受身體的位置還有很多其他訊息，不只是本體感覺．

舉例來說，在2010年的一篇研究中指出，我們身體無法知道物體的大小與形狀，我們必須跟其他立體的物品做比較來定義新的物體；這樣的比較的能力會在我們淺意識下與環境互動產生．

Scientists have also known for many years that our vision strongly affects our sense of body in space. In 1999, researchers found that visual cues and proprioceptive cues about the position of the arm are encoded on to the same neurons in the premotor cortex of monkeys. Research also suggests that our vision is involved with charting out the path and kinematics of our reaching movements, while proprioception turns this plan into action. One study even suggests that vision sometimes trumps proprioception when it comes to determining the positions and movements of body parts.

科學家在猴子身上發現，藉由視覺回饋得到的“身體在空間中的位置”的訊息，跟本體感覺訊息是同一個大腦區．科學家也發現視覺可為“動作知覺”鋪一條路讓訊息傳遞，而本體感覺會讓計畫好的動作路徑更容易實踐出來．研究發現，視覺訊息的強度甚至會勝過本體感覺訊息．

Building A Sense of Ownership

Importantly, proprioception and our ability to detect the movement and location of our body parts contribute strongly to our sense of body ownership, or the knowledge that our body belongs to us and not someone else. Recently, scientists discovered that the brain doesn't require visual input for body ownership — only proprioception is necessary (though vision helps). And a few studies have showed that proprioception and multisensory integration are important for the development of body awareness during infancy. Body perception may even be present in newborns.

But what does this mean for people whose proprioception isn't working because of spinal cord injury or other issues? Is their sense of their bodies different? According to some research, the lack of these inputs results in a "disturbed sense of an embodied self."

建立感覺的擁有權

本體感覺讓我們知道身體在空間中的位置，更重要的事，感覺到身體有“擁有權”！近年來科學家發現，大腦不需要視覺的回饋來使身體有“擁有權”，但是本體感覺卻是必須的！視覺只是幫助．有部分研究指出，在嬰兒的發展階段，本體感覺與多種感覺的整合可以建立身體的“覺察”是非常重要的．就算是新生兒也有本體感覺的訊息．

什麼樣的人沒有本體感覺的訊息呢？脊椎損傷或是大腦受損嗎？他們會無法感覺“擁有自己的身體”或是“身體在空間中的位置”嗎？根據一些研究，當他們本體感覺受損的時候，甚至會感覺“我不存在自己的身體裡”！！

Though proprioception is vital to sensing our bodies and developing a sense of ownership of your body, it's not infallible. This is especially clear when you consider just how easy it is to get your sense of your own body to contradict with what your see with your eyes.

雖然本體感覺對於感覺身體，以及身體的發展很重要．但他不是絕對正確的．特別是當你的眼睛看到一個任務很容易，你就會這樣告訴你得身體，導致本體感覺讀到錯誤的訊息．

The most well known example of this is the "rubber hand illusion." This illusion basically boils down to convincing someone that a rubber hand is part of their body by gently stroking the rubber hand and the person's (hidden) hand at the same time. This causes the person's brain to shift its sense of hand position from the real hand to the rubber hand, a phenomena that's called proprioceptive drift. Research has shown that this proprioceptive drift can also occur using virtual reality.

最出名的例子就是 “塑膠畫手測試“；測試方法可以看影片．基本上測試者會同時用筆刷刷受試者的手跟一隻假手；藉著視覺上的錯誤回饋產生一個轉移（也就是不小心以為這隻假手是自己的手！因為我看到假手受的刺激跟我現在手的感覺是一樣的）．這樣的測試稱為本體感覺的漂流，研究顯示這樣的本體錯覺也可能發生在日常生活中．

https://www.youtube.com/watch?v=mWvi1RuJ-Wo

（台大知覺心理學 Rubber-hand illusion）

Body ownership can be screwed with even further. In one experiment, researchers were able to trick participants into thinking that they had three arms. The researchers explained how this worked in their study:

Taken together, these results indicate that ownership of the supernumerary hand depends on achieving a match between the visual information about the spatial orientation of the rubber hand and proprioceptive information about the orientation of the real hand, and on a match between the correlated visual and tactile information from the two hands.

科學家甚至還可以誘導你的本體感覺以為自己有三隻手！

（相關實驗內容連結The Illusion of Owning a Third Arm

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0017208 ）

Misguided proprioception may also be behind phantom limb phenomena — an amputee's sensation that their missing limb is still there. A few years ago, scientists proposed that phantom limb pain is the result of "proprioceptive memory," a kind of conflict between vision and memory. The brain remembers the positions of the limb and its relation to the body and other limbs (based on proprioception), but the eyes don't see the limb. The researchers argue that proprioceptive memory may be why so-called mirror treatment — which involves viewing the reflection of the intact limb superimposed over the missing limb — works to relieve phantom limb pain. The treatment, in a way, resolves the conflict between the visual and memory systems.

本體感覺最有名的症狀就是”幻影手“；已經截肢的病人卻可以感覺到失去手的感覺；一般認為這就是本體感覺記憶猶在的緣故．這類的病人可以藉由鏡子療法治療．

雖然，有關本體感覺的部分；我們還有許多未知；未來還需要更多研究來支持．