I'm pretty confused with PNF stretching. What is it exactly and how can I use it? Also I saw in some earlier posts that MET stretches were used, what are those?
PNF
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ParticipantPNF is using the force production of the muscle to create responses to allow the limb or joint to go past certain barriers by fooling the nervous system. MET is a type of PNF method. MET or Muscle Energy Techniques is using the force of the muscle to invoke a strain to later cause the joint to relax. Leon Chaitow uses this before he mobilizes joints with chiropractic adjustments. It is fast and great for spasm.
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Participant
Phoenix-Thanks, but what are some examples of PNF. The only strecth that I've heard of is the hamstring one, where a partner pushes against your leg, you relax, further contracting the muscle and then you resist against the partner. Can this principle just be applied to all muscle groups? I'm kinda new to the whole track thing and appreciate any information.
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Participant
The most obvious is the hamstring…but I tend to use PNF for more RFD muscle groups or areas of spasm. With over 9 different PNF methods…what do other people do?
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KeymasterYou could do PNF stretches for any muscle….just learn the protocols (hold-relax, hold-relax-contract, etc.) and voila…..you've got limitless combinations. It's great for spasm as Phoenix mentioned, and is perhaps the fastest way to increase flexibility, and can also be used for strengthening. It should be noted though that the benefits of PNF (the neuromuscular trickery if you will) are also its downfall when using if for athletics. That is, it will deminish power output (at least in an acute sense) more than any of the other stretching protocols.
ELITETRACK Founder
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Participant
Mike,
What you are saying is that PNF stretching can weaken your explosiveness, i.e. a block start?What type of stretching protocol would be best for top performance?
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Participant
drivephase,
yes it could. it should not be done right before speed work. It can also lead ot injury. Save it for hours before speedwork or after or for the recvoery days. -
Participant
I don't wish to share information about a certain multiple gold medalist and world recordholder….but they were doing electronic prs with PNF done imediately before their runs….I think intensity of the holds are the real variable.
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Keymaster
[i]Originally posted by Phoenix[/i]
I don't wish to share information about a certain multiple gold medalist and world recordholder….but they were doing electronic prs with PNF done imediately before their runs….I think intensity of the holds are the real variable.Carl-
I was under the impression that the detrimental effect of PNF or any stretching is more closely related to the degree of stretch (with a greater stretch leading to reduced power output), which is just a by-product of an intense hold in PNF stretching. That is, the more intense the hold, the greater the increase in range of motion due to neuromuscular facilitation, and thus the greater the reduction in power output.ELITETRACK Founder
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Participant
Carl-
Do you know protocol of PNF done, specifically time of hold in different iso or ecc holds?
Most of research studies seem to use 30 seconds to 45 seconds for holds repeated several times. I've seen several studies go up to 20 minutes for repeated stretches.
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Participant
From what I have seen with my eyes and what have been told, the PNF used was a light intensity with 10 second holds repeated. This was done as well as joint adjustment, ART, and some other methods.
….take a look at the SI article! We see clear evidence of hamstring PNF with Marion.
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Participant
PNF can be used effectively before movement if it is used properly. Example, the hip flexor is overly tight in most people and that can effect the ability for the hip to extend explosively. If I turn off the stretch reflex in the hip flexors using PNF I can bring my hips through more effectively giving me increased power output from the hips. Do a vertical jump test, then PNF the hips and repeat and I think you will find a definite improvement in VJ.
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Keymaster
Pretty much any stretch can be performed using PNF techniques. The strech itself is not the important thing when looking at PNF, it’s the performance of the stretch. In most cases you’ll need either a partner or a rope / band to provide some form of resistance for the contract / hold segments.
ELITETRACK Founder
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Participant
I’m hijacking this 3 year old thread!
So my hamstring has been spasming for the last two days making workouts a pain in the butt, because I basically can’t run without it spazzing out. I had to do Mike’s alt speed day/powerclean workout which I’m sure isn’t optimal for having nattys in a few days, but it was all I could do.
Its not just a quick lock up of the muscle then a relax, but its really quick spasms that are pretty light, but they are strong enough to make it damn near impossible to run.
I’m seriously stumped on whats going on with my hammy, would some pnf stretching help it out?
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Keymaster
Sorry this reply is so late but I’ve found a high bio-available magnesium, long hold-light stretch-PNF stretching, and trigger point work can be very useful in addressing light quick spasms.
What did you end up doing and did it work?
ELITETRACK Founder
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Participant
Hey, no prob on the late reply, cause I ended up getting sick anyway. I ended up taking the only form of magnesium I had, which was some pepto bismol like tablets from the track med kit and then using a tennis ball and a golf ball to massage it. I used light pnf with a rope when I warmed up and that seemed to help.
The day before I did heavy RDL’s (3×[email protected]) for my activation session instead of cleans like I usually do. It stopped the spasms for the rest of that day. But they started up again the next day, so I used what I wrote above. I honestly think it helped quite a bit.
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