Version June 2024
| This table outlines a hamstring injury prevention program for athletes at high-risk for recurrent strain. | ||
| 3 days per week maintenance and prevention: | ||
| Warm-up: Stationary bike or light jogging, 5 minutes | ||
| Exercises | ||
| 1. Side shuffle: 30 m, 3 x 1 min | ||
| 2. Grapevine jog: 30 m, 3 x 1 min | ||
| 3. Boxer shuffle: 30 m, 3 x 1 min | ||
| 4. Advanced skipping: A hop-step forward movement that alternates from leg to leg and mimics arm position in running. During the hop, the opposite knee is lifted in a flexed position. Then the opposite knee extends prior to hip extension, recreating the terminal swing phase of running. The leg is then pulled backward in a pawing type action. | ||
| 5. Forward-backward accelerations, 3 x 1 min, start at 10 m, progress to 20 m | ||
| 6. Rotating body bridge, 5 second hold each side, 2 x 10 reps. Advance to performing with dumbbells as able. | ||
| a. Begin in push-up extended position, then rotate to side plank position with arm extended, hold for 5 seconds, then rotate torso placing weight on opposite arm in side plank position on this side and repeat | ||
| 7. Supine single-limb chair bridge, 3 x 15 reps | ||
| 8. Single-limb balance windmill touches, 3 x 15. Advance to performing with dumbbells as able. | ||
| a. Balance on 1 leg, rotate trunk to touch cone alternating right and left hands, twisting at torso | ||
| Eccentric hamstring strengthening | ||
| Include in the prevention program a progression of eccentric hamstring strengthening exercises, such as the following: | ||
| Nordic hamstring exercise ("Nordic lowers"): | ||
| 1. Kneel on the ground and stabilize your lower legs by having a partner push down firmly on the back of your ankles or by wedging your feet or ankles under a heavy object | ||
| 2. While keeping your body perfectly straight from your knees to the top of your head, and with your hands placed just in front of your chest, slowly lower your torso until your hands touch the ground | ||
| 3. Push yourself back up to the kneeling position and repeat for suggested number of repetitions | ||
| Note that this exercise is challenging; progress slowly | ||
| The following schedule can be used for the Nordic hamstring exercise: | ||
| Sessions per week | Sets and repetitions | |
| Week 1: | 1 | 2 x 5 |
| Week 2: | 2 | 2 x 6 |
| Week 3: | 3 | 3 x 6-8 |
| Week 4: | 3 | 3 x 8-10 |
| Week 5 (and thereafter): | 3 | 1 x 12, 1 x 10, 1 x 8 |
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