In this new systematic review and meta-analysis, the implementation of the Nordic Hamstring Exercise* (NHE) reduced hamstring injury rate by up to 51%.

 

While this is brilliant, it's important to acknowledge that this outcome is the result of heterogeneous protocols that happened to use this specific exercise. The NHE is a great exercise, but that does not mean it is the only great exercise.

It's also important to note that a NHE for you may be a very different stimulus to a NHE for me. If you can perform a concentric NHE (and hence control the eccentric voluntarily), but I am forced down on the eccentric, then it is a very different stimulus for each of us.

Therefore, when interpreting such research, it's probably a good idea to hold back the urge to give everyone 3 x 5 NHEs because one study implemented that, as that logic will become problematic if you see another study that used 10 x 5.

How many NHEs might you need to be able to do to reduce your risk of injury this season? Is there a point of diminishing returns? Or a point where the subsequent fatigue compromises performance? Should load be added when one is strong enough to voluntarily control the cadence of the eccentric throughout? Or complete a concentric repetition? Are there non-strength risk factors (e.g. rapid increase in training volume/intensity) that I need to address?

 

This is where the thinking is required -- all worth considering.

*An exercise focused primarily on training the knee flexors while the hips are close to a "neutral" position, with the resistance/challenge increasing as the knee reaches extension.

 

Kind Regards,