Out of curiosity, are you able to do NHCs if someone holds onto your prosthetic leg? Which screening tools can predict injury to the lower extremities in team sports? I would assume that you’d have a serious strength imbalance favoring the normal leg. Great stuff man. Medial hamstring muscle activation patterns are affected 1-6 years after ACL reconstruction using hamstring autograft. Russian Leg Curl. The eccentric nature of the NHC is believed to increase hamstrings length and shift the maximum strength of the muscle toward longer muscle lengths, which is believed to be important in sports. Thanks alot for this article Bret! This is an excellent exercise. Almost inevitably, athletes lower their bodies under control during the first half of the movement and then sink like a ship during the second half of the movement. One of the best at-home exercises is just as good at the gym. How to do the Nordic Hamstring Curl? Hamstring strain injuries: are we heading in the right direction? Good stuff, Bret! Always appreciate your input my friend. Higher velocities obviously occur during running and sprinting when compared to the velocity of the NHC exercise performance. As you can see, the NHC is no joke. Hey Bret, my teacher, Ido Portal, prescribes this exercise (he calls it the Harop curl; never found the chance to ask him why), but with the concentric portion included (like this: https://www.youtube.com/watch?v=Y7ndeehIOhU). When it comes to the prevention of hamstring injuries the Nordic Hamstring Curls has been documented to reduce hamstring injuries, however additional considerations may include: 1. I’m excited to experiment with band assistance! I was wondering if you had any tips on getting rid of the scar tissue before I attempt the Nordic Hamstring Curls. Will carry over to your sprinting speed, reduces hamstring strain risk â¦ I am talking purely about direct transfere to speed, not adding hamstring mass nor injury prevention ! I don’t mean to imply that this exercise would by any means be a better exercise than anything else but instead to see what you think of its worth. Holy Crap BatMan…I Mean ButtMan…That sure is alot of NH research! The object would be to control lower leg movement much like what the hamstring does during running. - And this was my brother’s music playing haha, I didn’t know who it was. I have this post of yours bookmarked, Will! Bret what do you recommend for foot position when doing the NHC with someone holding our feet? Ben Bruno is a freak! Definitely an underutilized exercise. In fact, I don’t even have to use my arms to “push up” and provide assistance. The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. If youâre doing hamstring curls at home, you can strap ankle weights to your calves for a heavier workout. Training Considerations after Hamstring Injury in Athletes. Kinematic and electromyographic analysis of the Nordic Hamstring Exercise. Your knees should be bent and your body should form a straight line from shoulders to knees. Moreover, hip extension exercises stretch the hamstrings to a greater degree than knee flexion exercises. Is it better to do these with some hip flexion (like I see in the vid of you and your sister), or to aim for a straight line from your knees up? Your hamstrings, the muscles at the back of your thighs, are the star of the show here. Remember to squeeze at the point of contractionâ¦And to buy a wheelchair for after the workout! Interventions for preventing hamstring injuries. Could also try to run in place. Lower eccentric hamstring strength and single leg hop for distance predict hamstring injury in PETE students. The effectiveness of different exercises protocols to prevent the incidence of hamstring injury in athletes. Thanks for providing such great content! Hamstrings are made up of three different muscles that perform similar functions. A very interesting topic and thank you for providing such an extensive list of references to your readers. No problem. The Nordic Ham Curl, also called the Leg Curl or Russian Ham Curl is a strength exercise that primarily works the hamstring muscles. In this article, I’d like to impress upon you what I believe is a more effective NHC variation compared to the standard exercise. The Effects of Injury Preventive Warm-Up Programs on Knee Strength Ratio in Young Male Professional Soccer Players, F-MARC – Football for HealthÂ 15 years of F-MARCÂ Research and EducationÂ 1994 – 2009. Next, simply exhale and roll the ball back out. The way I learned was to do these in full hip extension. If youâre using a hamstring curl machine in a gym, choose a weight that you can comfortably lift and use the same process. How often do you recommend for an adult. 'If you are doing these on a wooden floor put some fluffy socks on or a towel under your feet and slide away. Gym Focus. First, youâll need a slide for your feet, but you can use nearly anything, like a paper plate, flip flops, or a Tupperware lid. Which is where focused hamstring exercises – like hamstring curls – come in. Acute hamstring injuries in Swedish elite football: a prospective randomised controlled clinical trial comparing two rehabilitation protocols. Understanding The Benefits and Uses of This Multi-Functional Exercise. 5. So knee flexion shouldn’t be omitted in sport training. If you only do hamstring curls when youâre at the gym, you are asking for a hamstring strain or worse. Plus it requires nothing but a slick floor and a small towel. Hi Bret, There is a neuromuscular component to hamstring injuries as well. Even when I’m wearing my prosthesis, since I don’t have knee flexors on that side, I’m essentially doing them single leg. Hamstring injuries: risk assessment and injury prevention. Great article! The hamstring curl with a ball uses a stability ball to lift your hips and legs off the floor. Quick aside: That’s sports scientist David Buttifant, formerly of the Collingwood Football Club here in Melbourne shown in the photo at the top. This is importance since the torque angle curve of the NHC is sharp such that the most torque out of the knee flexors is required at the end of the movement when the muscle is lengthened (but it’s important to realize that in a NHC, the hamstrings don’t even reach resting length at their maximum stretch). Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. Examination and treatment of hamstring related injuries. Why hamstring eccentrics areÂ hamstring essentials. You donât need any tools for the Russian leg curl. Prevention of hamstring strains in elite soccer: an intervention study. I learned a while back that hamstrings usually lack in â¦ However, it also looks a little cumbersome to set up for clients in a rush. The effectiveness of different exercises protocols to prevent the incidence of hamstring injury in athletes, The Effects of Comprehensive Warm-Up Programs on Proprioception, Static and Dynamic Balance on Male Soccer Players, How and When to Use an Injury Prevention Intervention in Soccer, The effectiveness of neuromuscular warm-upÂ strategies, that require no additional equipment,Â for preventing lower limb injuries during sportsÂ participation: a systematic review. Like most folks, I have decent control over the eccentric phase of the NHC, but I struggle to get back up without a strong push from my arms. Thanks. Good question – I prefer dorsiflexed with great toe extension as it makes for stronger knee flexion and a more productive eccentric phase. 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