Do you want to reduce risk of hamstring injuries? A study published in the British Journal of Sports, found including Nordic Hamstring Curl in a 13-week strength & conditioning program could decrease hamstring injury frequency by approximately 30%.
Nordic Hamstring Curl – The exercise of the week focuses on strengthening the hamstring muscle into a lengthened position. This should increase the hamstring’s tensile loading ability, therefore reducing the chance of injury during high-speed running.
A study in 2015 found that including this exercise in a 13-week training program significantly decreased hamstring injury frequency by approximately 30%. This exercise is known as the Nordic hamstring curl.
- Have a partner hold your ankles while you brace your core
- Take a deep breath, and as slowly as possible, lower yourself to the ground. Your body should be straight and tight during the descent
- Avoid flexing your spine
- Once you reach the ground, you may use your hands to press yourself up to the starting position
This exercise is incredibly difficult. Do not expect to be able to lower yourself completely to the ground. Have your hands out in preparation to brace yourself.
Aim for 5 sets of 5 reps.
Note: Consult your PROHEALTH PHYSIO & FITNESS (EP) physiotherapist or Exercise Physiologist (EP) before performing this exercise if you have a pre-existing hamstring injury. This exercise may create delayed onset muscle soreness. This is a normal reaction and is a sign of the muscle getting stronger. The pain should subside in 3-4 days. If pain persists, consult your local Physiotherapist.
Reference: Van der Horst, N et al. “THE PREVENTIVE EFFECT OF THE NORDIC HAMSTRING EXERCISE ON HAMSTRING INJURIES IN AMATEUR SOCCER PLAYERS: A RANDOMIZED CONTROLLED TRIAL”. British Journal of Sports Medicine 48.7 (2014): 609.3-610. Web.