In recent years, a lot of research has emerged on the effectiveness of the Nordic hamstring curl in the prevention and rehab of hamstring strains. (plaque research)
The problem with this exercise is that it usually requires a second person who will apply pressure to the ankles (show clip). We will show you a couple of variations on how you can include this exercise in your workout routine without the need for a partner. This can also be useful if you want to gradually build up to the Nordic hamstring curl.
So here we go:
Here’s a summary of the exercises again:
Swiss ball Roll Out
Be aware that the Nordic Hamstring Curl mainly works the short head of the biceps femoris and the semitendinosus muscles. In order to rehab all four muscle groups, our goal should be to address the semimembranosus and the long head of the biceps femoris as well. Check out our post on our favorite hamstring exercises to learn more about how to target the other 2 muscles as well.
Furthermore, all of these exercises are great at a later stage of rehab or for hamstring injury prevention. If you have just suffered a hamstring injury, we recommend applying the Askling protocol.
WHAT TO LOOK FOR TO PREVENT HAMSTRING, CALF & QUADRICEPS INJURIES
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This course was excellent at breaking down the rehabilitation process of the big 3 (Quadriceps, Hamstrings and lower leg injuries). The content is very practical and applicable to advance your methods of rehabilitation and also to to develop robust methods for injury prevention and building resilience with your athletes. I particularly liked the progression of rehab shown from the acute stage right through to the return to training and performance phase. The exercises and rehab techniques highlight the importance of building structural strength and their progression and integration into more dynamic exercises as they relate to the phases of gait, running cycle and specific movement patterns in multiple planes . All material is supported with evidence based research, a list of further references and practical video demonstrations for you to practice.
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