RE: elevated foot stretch
Clemson, you’re absolutely right. Slight variations in weight distribution make a huge difference in the level of effort required to hold the stretch and which structures bear most of the weight. However, a big limitation is fatigue at the time the stretching is done. Post workout, balance, control and concentration are less than optimal. Usually I just want to collapse.
I find that every work type has a complement in terms of recovery. This is TRUE regeneration. For example I have found that heat after tempo days such as suana with microstretching/light static work is fantastic, as for power/speed days PNF and cold seem to be effective. I think that the light stretches will help structural lengthening while the neural work helps with “unlocking” spasm or CNS fried tissue.
Sounds logical. My recovery program leaves much to be desired and really needs to be beefed up, but also kept streamlined and realistically doable on a consistent basis. Due to outside demands, things have been more erractic than I would like.
Is there an effective PNF technique for the hip flexors that can be done without a partner? I’ve seen an MET version in one of Chaitow’s books, but the MET stuff I’ve seen is more like the microstretching version of PNF. I know Janda’s approach is more aggressive.
Flash,
Since you read the book Flash, what type of PNF will you use?
Clemson,
I honestly haven’t used much PNF on a consistent basis. And I’ve only read a few sections of Chaitow’s book. Like Ian King would say, I know what to do, I just don’t do what I know.
The reason I’ve never been too consistent with PNF methods is that they’re inconvenient without a partner, some stretches are easier to do alone than others.
Recently, I’ve paid more attention to putting together a consistent recovery/regeneration system to go along with my training. I like your idea of intense and light stretching to complement the intense and light training. I have to experiment with some more methods (MET, PRT, etc.) and do some more reading to find techniques I’m confortable with. But most importantly, I need to put together a recovery program that is doable and that I know I can implement consistently along with my training. I don’t want a kitchen sink recovery program, and I have very little free time as it is, so I really have to streamline it to the most effective and essential components, just like training. My training has really stagnated for the last several months and I know a lot of it is due to inconsistent recovery.