Nordic Hamstring Curls Reduce Hamstring Injuries by 51% !

The Nordic Hamstring Exercise: A Proven Weapon Against Hamstring Injuries

Hamstring injuries are among the most common and frustrating setbacks for athletes across all sports. Whether you're sprinting on the track, cutting on the football field, or powering through a high-intensity workout, the risk of a hamstring strain is always present.

But what if there was a simple and highly effective way to cut that risk in half?

Enter the Nordic Hamstring Exercise (NHE), a movement that has been extensively studied and proven to significantly reduce hamstring injuries.

The Science Behind the Nordic Hamstring Exercise

A recent systematic review and meta-analysis investigated whether including the NHE in an injury prevention program could reduce the incidence of hamstring injuries compared to traditional training or other prevention programs that did not include the exercise.

The results?

Programs incorporating the NHE saw an impressive 51% reduction in hamstring injuries.

This study assessed 15 different research trials covering athletes across various sports, both male and female, from different age groups. The data, sourced from respected medical databases such as MEDLINE via PubMed, CINAHL via Ebsco, and OpenGrey, confirmed that the NHE is a game-changer for injury prevention.

Key Findings

Overall Risk Reduction: The NHE demonstrated an injury risk ratio reduction of 0.49 (95% CI 0.32 to 0.74, p=0.0008), meaning the likelihood of suffering a hamstring injury was nearly halved.
Randomized Control Studies: When focusing on the eight randomized control trials, the injury risk ratio remained highly favorable at 0.52 (95% CI 0.32 to 0.85, p=0.0008).
High-Quality Studies: Removing studies with a high risk of bias still showed a strong benefit, with an adjusted risk ratio of 0.55 (95% CI 0.34 to 0.89, p=0.006).

What Makes the Nordic Hamstring Exercise So Effective?

The NHE is an eccentric strengthening exercise that targets the hamstring muscles in a lengthened position. Eccentric training has been shown to improve muscle strength, tendon resilience, and neuromuscular control, all of which are crucial in reducing the likelihood of muscle strains. Unlike conventional hamstring exercises such as leg curls or Romanian deadlifts, the NHE specifically enhances the muscle’s ability to absorb force, making it highly effective at preventing injuries during high-speed movements.

How to Perform the Nordic Hamstring Exercise

Setup: Kneel on a padded surface with a partner holding your ankles or secure your feet under a sturdy object.
Execution: Engage your core and slowly lower your body forward, resisting gravity as much as possible. Keep your back straight and try to control the descent.
Catch Yourself: When you can no longer resist the fall, catch yourself with your hands, push back up, and reset.
Progression: Over time, aim to control more of the movement without falling suddenly. Resistance bands can assist beginners as they build strength.

For a hassle-free and independent way to perform Nordic Hamstring Exercises, our Versa Nordic Bench is the perfect solution. It eliminates the need for a partner, providing a secure and comfortable way to execute Nordics with ease. Say goodbye to awkward setups and hello to an efficient, controlled workout experience.

Who Can Benefit from the NHE?

The short answer: everyone! While hamstring injuries are most common in sports like soccer, football, basketball, and track, the benefits of NHE extend to any athlete or fitness enthusiast looking to enhance lower body resilience. If you sprint, jump, or perform explosive movements, the NHE is a must-have in your training program.

Implementing the NHE into Your Routine

Research suggests that performing the NHE 2-3 times per week can provide significant injury prevention benefits. A structured program may look like this:

Week 1-2: 2 sets of 5 reps
Week 3-4: 3 sets of 5 reps
Week 5-6: 3 sets of 6-8 reps
Week 7+: 3-4 sets of 8-10 reps

Coaching Cues

Lower down slowly for 3-5 seconds
Pull your heels up into the pads to engage your hamstrings
Avoid pulling with your lower back

Final Thoughts

The evidence is clear—if you want to reduce your risk of hamstring injuries, the Nordic Hamstring Exercise should be a cornerstone of your training. With its ability to nearly halve injury rates across various sports and athlete populations, there's no excuse not to integrate it into your routine.

At SquatWedgiez, we’re all about optimizing movement and preventing injuries. Pairing the NHE with our Squat Wedges or Slant Boards can further enhance your lower body strength and mobility, ensuring that your body is primed for peak performance.

Start incorporating the Nordic Hamstring Leg Curl today and keep your hamstrings strong, resilient, and injury-free!

Try our Versa Nordic Risk Free for 90 Days

Reference: van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019 Nov;53(21):1362-1370. doi: 10.1136/bjsports-2018-100045. Epub 2019 Feb 26. PMID: 30808663.