[hlnx1]

Hamstring strains are the most common muscle injury in football and sprinting, and they tend to come back.

The Nordic hamstring exercise is the most studied tool against them:

• In football studies, teams that did them regularly had roughly half as many hamstring injuries
• Kneel with your ankles held, keep your body straight and lower yourself forward as slowly as you can
• Start with one or two sets of a few reps per week and build over several weeks

The real problem is compliance: it works, but players don’t do it consistently. More: hamstring injuries: why they keep coming back.

Does your team do Nordics regularly?

[hlnx1]

No equipment? Get a partner to hold your ankles or hook your heels under a sofa, with a cushion under your knees. Expect noticeable soreness after the first sessions, so keep the volume very low at first and don’t put them right before a match.

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