A recent Danish study that is about to be published supports the use of Nordic Lowers in decreasing the incidence of hamstring injuries. This type of strengthening emphasizes the eccentric phase of a muscular contraction which is the “lengthening of the muscle fiber”. It is during that this lengthening phase that most injuries occur. Follow this link to see how this is peformed.
The basics of the program:
- 10 week program
- Once a week progressing to twice a week and finishing with three times a week
- Study based on athletes in preseason program
- Decreased risk was greater than 7x less likely to sustain an injury in the group that participated in this program.
Apparently the hamstring injuries in soccer players are now approaching the incident rates of ankle sprains. Interestingly one of the previous studies found significant greater benefits when compared to groups that emphasized flexibility. The research continues to support this type of intervention for the reduction in hamstring injuries with progressively more rigorous studies. We hope to see some of these training techniques adopted with our local soccer clubs and high schools in the greater Paramus and Ridgewood area.
Reference for this article. Hamstring trial confirms effectiveness of eccentric strengthening exercises. Lower Extremity Review. May 11/volume 3/number 5. p.27