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Hamstring injuries have the highest recurrence rate of all sports injuries despite the best rehabilitation attempts (Cameron, Adams, & Maher, 2003). 34% of hamstring injuries recur within the same season (Orchard & Seward, 2002). A hamstring injury is a significant risk factor for future hamstring injuries (Gabbe, Bennell, Finch, Wajswelner, & Orchard, 2006; Orchard & Best, 2002).
A recent, large-scale randomised controlled trial found a 10-week, progressive exercise program consisting of Nordic curls (Figure 1), reduced incidence of hamstring injuries by 70%, and re-injury by 85% (Petersen, Thorborg, Nielsen, Budtz-Jorgensen, & Holmich, 2011). |
TRAINING PROTOCOL FOR NORDIC HAMSTRING EXERCISE:
- WEEK 1: 2 SETS X 5 REPS, 1/WEEK
- WEEK 2: 2 SETS X 6 REPS, 2/WEEK
- WEEK 3: 3 SETS X 6-8 REPS, 3/WEEK
- WEEK 4: 3 SETS X 8-10 REPS, 3/WEEK
- WEEKS 5-10: 3 SETS X 12/10/8 REPS, 3/WEEK
- WEEKS 10+: 1 SET, X 12/10/8 REPS, 1/WEEK
REFERENCES:
Cameron, M., Adams, R., & Maher, C. (2003). Motor control and strength as predictors of hamstring injury in elite players of Australian football. Physical Therapy in Sport, 4(4), 159-166. doi:10.1016/S1466-853X(03)00053-1
Gabbe, B. J., Bennell, K. L., Finch, C. F., Wajswelner, H., & Orchard, J. W. (2006). Predictors of hamstring injury at the elite level of Australian football. Scandinavian Journal of Medicine and Science in Sports, 16(1), 7-13. doi:10.1111/j.1600-0838.2005.00441.x
Orchard, J., & Best, T. M. (2002). The management of muscle strain injuries: an early return versus the risk of recurrence. Clinical Journal of Sport Medicine, 12(1), 3-5. doi:10.1097/00042752-200201000-00004
Orchard, J., & Seward, H. (2002). Epidemiology of injuries in the Australian Football League, seasons 1997-2000. British Journal of Sports Medicine, 36(1), 39-45. doi:10.1136/bjsm.36.1.39
Petersen, J., Thorborg, K., Nielsen, M. B., Budtz-Jorgensen, E., & Holmich, P. (2011). Preventative effect of eccentric training on acute hamstring injuries in men’s soccer. The American Journal of Sports Medicine, 39(11), 2296-2303. doi:10.1177/0363546511419277
Cameron, M., Adams, R., & Maher, C. (2003). Motor control and strength as predictors of hamstring injury in elite players of Australian football. Physical Therapy in Sport, 4(4), 159-166. doi:10.1016/S1466-853X(03)00053-1
Gabbe, B. J., Bennell, K. L., Finch, C. F., Wajswelner, H., & Orchard, J. W. (2006). Predictors of hamstring injury at the elite level of Australian football. Scandinavian Journal of Medicine and Science in Sports, 16(1), 7-13. doi:10.1111/j.1600-0838.2005.00441.x
Orchard, J., & Best, T. M. (2002). The management of muscle strain injuries: an early return versus the risk of recurrence. Clinical Journal of Sport Medicine, 12(1), 3-5. doi:10.1097/00042752-200201000-00004
Orchard, J., & Seward, H. (2002). Epidemiology of injuries in the Australian Football League, seasons 1997-2000. British Journal of Sports Medicine, 36(1), 39-45. doi:10.1136/bjsm.36.1.39
Petersen, J., Thorborg, K., Nielsen, M. B., Budtz-Jorgensen, E., & Holmich, P. (2011). Preventative effect of eccentric training on acute hamstring injuries in men’s soccer. The American Journal of Sports Medicine, 39(11), 2296-2303. doi:10.1177/0363546511419277
Have you had a hamstring tear? Have you tried these exercises? How did you go?...
