Hamstring Training & Eccentric Exercise

Over the last few years with the invention of the Nordbord and explosion of research into the outcomes following the implementation of the eccentric based exercise – the Nordic curl, there has been significant discussion over when to implement lengthening and eccentric contractions during hamstring rehabilitation.

It is first of all important to distinguish that an eccentric contraction is of supramaximal nature. This means that the weight or load used is heavier than the muscle or body can lift or hold against in an isometric or concentric load. A lengthening contraction however, is where the load is controlled as the muscle lengthens i.e. the lowering portion of a biceps curl.

The recent research by Jack Hickey has demonstrated how quickly an individual can return to lengthening based contractions and the allowance of pain during the rehabilitation process. Although the time to return were similar, there were favourable outcomes in important architectural and strength outcomes in the pain-threshold group. 

In terms of the dosage required to effect both strength and architectural change, two independent papers have shown that low volumes of supramaximal Nordic exercises can elicit similar results as to high volumes. 

It is also important to note that eccentric based exercise for the rehabilitation of hamstring injuries is nothing new as it has been recommended by Peter Stanley and Craig Purdham since 1989, however a greater understanding of the underlying principles and reasons for their advantageous outcomes go beyond fascicle length adaptations and ‘strength’ improvements.