PNF Stretches for Basketball Players

PNF is the abbreviation for a method of stretching muscles called proprioceptive neuromuscular facilitation. It is often called “contract and relax” stretching. PNF can be extremely effective when executed properly. If you play basketball competitively or recreationally it is very important to have full-body flexibility to avoid injury. PNF is a proven system to help you achieve your desired flexibility.

  1. Injuries

    • Stay flexible to decrease your risk for injury.

      The “American Journal of Sports Medicine” conducted a study in which eight collegiate basketball teams were evaluated for injuries over a two-year period. A shocking 44.7 percent of these players were injured during the study. With injury rates as high as these, flexibility should be very high on your priority list. The Mayo Clinic suggests that flexibility decreases your risk of activity-based injuries. A 2007 study found that the majority of basketball-related injuries occur in the lower extremities, with ankle sprains and internal knee injuries being the most common. This study shows that stretching the lower extremities is of the utmost importance if you play basketball.

    Method

    • You will need a partner to successfully perform PNF stretching. You should first have your partner bring your extremity to a point where you feel your muscle stretch, but experience no discomfort. At that point, contract the muscle that is being stretched and have your partner resist the motion; hold the contraction for seven to 15 seconds. Immediately following the contraction, relax. At this point your partner should be able to stretch you further than before; hold this stretch for 10 to 15 seconds. Rest the stretched muscle for at least 20 seconds before stretching it again.

    Timing

    • Timing PNF stretching is very important. PNF stretching should always be performed after activity and after your cool down. Following your workout your muscles are very warm and it is easiest to stretch warm muscles. A study in the "Journal of Athletic Training" found that PNF stretching before exercise can decrease muscle strength and power output. Decreased strength and power will result in subpar athletic performance as well as increase your risk for injury.

    Stretches

    • Since knee and ankle injuries are most common in basketball, it is most important to stretch the hamstrings and calves because they play a vital role in the function of those joints. To perform a hamstring stretch, lie on your back with both of your legs straight. You partner should lift one leg to the point of a slight stretch. Contract, relax and stretch for the allotted amount of time. To stretch calves, sit on a bed or treatment table with your ankle and foot hanging off. Your partner should put their hand around your heel so their forearm is against the sole of your foot. From this position they can easily apply pressure with their arm to stretch your calf.

    Considerations

    • Always consult your medical provider before starting an exercise or stretching program. If you are cleared for physical activity, seek out a qualified personal trainer to assist you. A knowledgeable trainer will set you up to achieve your goals. You should never stretch to the point of pain. If you feel pain or a burning sensation down the back of your legs while stretching your hamstrings, stop and seek medical advice.