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About 10 years ago I was asked to join a social touch football team. When I was younger a loved playing football and was reasonably good a touch footy, so I signed up. At the time my main form of exercise was Martial arts 3 days a week, so I was in reasonable shape and thought I could manage all of the running with touch footy with no problems.

All was going well until about the 4th game into the season I made a break and was in the clear until I felt a snap in my right hamstring. I felt like someone had snuck up behind me with a knife and cut my hamstring in half! I was stupid enough to return to touch footy in two weeks and then tear my left hamstring…..I could not believe it. After another two weeks I thought I was ready to hit the field again…but the left hamstring went again. That was the end of the season for me.

At the time I could not understand why I tore my hamstrings as I had great flexibility with my Martial Arts training….I could kick at head height. I followed all of the text book advice of stretching my hamstrings, but it did not help me at all. Unfortunately this is the experience of many athletes.

Thankfully, the research has progressed and found that strengthening the hamstring is the key to preventing and rehabbing the hamstring tear.

There was a great study that has just come out showing a reduction of hamstring tears by a whopping 72%. The study was done on Elite soccer players in Denmark. They had to perform an exercise called the Nordic Hamstring Curl(click link for video)

Trian like the professionals

2-3 times a week for 10 weeks and then once a week during the season. The group that did the Nordic Hamstring Curl only had 15 injuries compared with the non exercise group who had 52.

The great thing about this exercise is that it can be done at home and it does not take long to do. I wish I had known about this exercise 10 years ago!

Anyone that is involved in running with their exercise or sport needs to add some hamstring strengthening to their program. this exercise with small movements as it is harder than it looks!If you find the Nordic Hamstring Curl too difficult to do there are some easier options, which would help get you started.

If you have a history of hamstring tears or would like to know more about how to strengthening the hamstrings, come down to Canton Beach Physio in Toukley for an assessment.  You can get an overall picture of your body so that you can maximize your potential. You will be amazed at how much quicker you can run with powerful hamstrings

Click here to request an appointment or call 02 4396 5686.

 
Request Appointment
Email Us
call now (02) 4396 5686