The ‘Nordic hamstring lower’ exercise exposes the hamstrings to heavy contraction in a controlled environment.
Hamstring injuries are one of the most frustrating setbacks for athletes at every level.
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Sports that involve sprinting, kicking, or repeated bending while running place significant stress on the hamstrings, making strains and tears extremely common.
In the AFL, most clubs will see several players suffer a hamstring injury each season, and in local football the numbers can often be even higher.
While many hamstring injuries settle within 4–6 weeks, some can linger for months and occasionally even require surgery.
For local teams, just one or two key hamstring injuries can quickly derail what looked like a strong season.
Preventing these injuries is therefore crucial for both individual players and team success.
The good news is there is strong evidence that hamstring injury risk can be dramatically reduced.
One of the most effective strategies is the “Nordic Hamstring Lower” exercise (see pictures).
Research across multiple sports has consistently shown that athletes who regularly perform this exercise throughout the season can reduce hamstring injuries by as much as 70–75%.
So why is it so effective?
The excercise can reduce injury by 70-75 per cent.
When performing the Nordic Hamstring Lower, your hamstrings work hard to resist gravity and control your body as you lower toward the ground.
This is known as an “eccentric contraction,” which closely mimics the type of force placed through the hamstrings during sprinting and other high-speed movements where injuries often occur.
Over time, repeated exposure to this load helps the hamstrings become stronger and more resilient, meaning they are better prepared to cope with the demands of competition.
My recommendation is simple: complete two sets of five repetitions once a week, ideally as part of the team warm-down after training.
One thing to keep in mind is that the exercise can cause significant muscle soreness when you first start, so ease into it gradually.
Probably best not to try it for the first time on the Thursday night before a big game
Pat Arnold is a director and sports physiotherapist at Echuca Moama Physiotherapy. Appointments with Pat and his colleagues can be made by phoning 5480 0860 or book online at echucamoamaphysio.com.au
Pat recommends two sets of five reps once per week.
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