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Hamstring Injuries: Treatment and Prevention

Given my last adventure of a hamstring tear, this latest research caught my attention in a hurry.

According to Scandinavian researchers, the negative (eccentric) leg curl is the perfect solution to hamstring injuries. In 2003, a study from one of the leading institutes in Stockholm found that a 10 week preseason hamstring strength training program emphasizing eccentric leg curls SIGNIFICANTLY reduced injuries to this part of the leg.

And as an added benefit, the exercise increased the athletes’ maximal running speed, endurance and muscle strength.

The technique is simple: Overload the machine with enough weight to do 3/5 (remember this ratio? I have blogged about this on many occasions.) Do 3 to 5 sets of 3 to 5 reps with 3-5 minutes of rest in between. Do this 3 to 5 times per week and your hamstrings will love you for it.

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