The Nordic hamstring lower exercise exposes the hamstrings to heavy contraction in a controlled environment.
Last week, I outlined some of the key factors that increase the risk of hamstring injuries among local footballers.
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This week, I want to focus on one of the most effective strategies for preventing them.
Hamstring injuries typically occur during what’s known as the eccentric phase of muscle contraction.
This is when the hamstring muscles lengthen while contracting, usually to slow down the movement of the body.
A common example is during sprinting, when the hamstrings contract forcefully just before the foot strikes the ground, helping control the lower leg.
Another is when bending to pick up the ball or trying to maintain balance after a push in the back, the hamstrings work hard to slow the forward motion of the trunk.
If you look closely, these sorts of movements tend to be going on just before a player starts hobbling to the bench holding the back of their thigh.
With advanced equipment, it's possible to measure an athlete’s strength during these eccentric contractions.
Unsurprisingly, studies show that players with weaker hamstrings in this phase are more likely to suffer injuries in the weeks that follow.
While local clubs don’t have access to such equipment, the good news is that you don’t need it.
A single, simple exercise can help strengthen the entire playing group and dramatically reduce hamstring injury rates.
Enter the Nordic hamstring lower (see photos).
The player performing the exercise lowers themself to the ground slowly, resisting the fall as long as they can, while their partner holds their ankles.
This proven exercise has been shown to reduce hamstring injuries by up to 70%.
It involves a player kneeling while a teammate holds their ankles.
The player then lowers themselves slowly to the ground, resisting the fall as long as possible.
This motion places the hamstrings under significant eccentric load, triggering the kind of strength gains that protect against injury.
To gain the benefits, all it takes is two sets of five repetitions, once per week.
Consider adding the Nordic hamstring lower to your team’s cool-down routine after Tuesday night training. A quick word of caution: the first few sessions can leave you feeling quite sore for a couple of days, so it’s wise to ease into it gradually.
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
Two sets of five reps, once a week, can significantly strengthen a player’s hamstrings, reducing the chances of injury.
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