Here’s what you need to know about the hamstring muscles:

• The hamstring muscles are the most active and therefore susceptible to injuries during the late swing phase of a sprint to slow the lower moving limb (eccentrically)

• This stresses the importance of including eccentric exercises in your return to running program

So what exercises should I be doing?

Studies shows the top 2 exercises with the potential to closely resemble the immense hamstring muscle activation during a sprint with a similar knee or hip angle are:

1. Nordic hamstring curls (and variations)

2. Explosive single leg lying hamstring kicks

Progression is the key

It is important to start with easier eccentric exercises and progress these over time. For example:

1. Hamstring Sliders

2. Diver Stretch

3. Straight leg deadlift

4. Single leg straight deadlift

5. Exercise ball hamstring curl

References:

Guruhan, S., Kafa, N., Ecemis, Z. B., & Guzel, N. A. (2020). Muscle Activation Differences During Eccentric Hamstring Exercises. Sports Health, 1941738120938649.

van den Tillaar, R., Solheim, J. A. B., & Bencke, J. (2017). Comparison of hamstring muscle activation during high-speed running and various hamstring strengthening exercises. International journal of sports physical therapy, 12(5), 718.

By: Lee Poole