Nottingham Physio

🚨HYROX ATHLETES🚨 We’re offering half price massages for a limited time! Book via our website now: https://nottinghamphysio.com/

DM us for a free 5 minute taster session or Book now: https://clientportal.uk.zandahealth.com/clientportal/nottinghamphysio/appointment-booking

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Check out our new blog on muscle tears: https://nottinghamphysio.com/muscle-tear-healing-process/

⭐️Now recruiting for a Physiotherapist/Sports Rehabilitator in Nottingham

At Nottingham Physio, we’re seeking a motivated professional who is committed to delivering exceptional patient care while growing their skills in a supportive and collaborative environment.

The clinic provides
✅Opportunities for professional development
✅A varied case load with rewarding patient outcomes
✅A chance to make a genuine difference every day to people’s lives

We would love to hear from you, deadline for CV submission is the 13th of June🌟

📈 Part 2: The Science and Strategy of Nordics

Why are Nordics considered one of the strongest evidence-based tools for hamstring risk reduction? The research is clear:
🔬 What the Research Says
• Reduced Injury Rates: Programs including Nordics can reduce hamstring injury rates by up to 51%.
• Fewer Recurrences: Recent reviews report up to 85% fewer recurrent injuries and up to 60% fewer new injuries.
• Performance Gains: Athletes see around 35% greater eccentric strength, plus positive effects on sprint performance.

🛠️ How to Program
• For Prevention: 1–2 sessions per week is often enough; start low and progress gradually. Once adapted, 2–4 sets of 4–6 reps work well.
• For Rehab: They are useful later in rehab (not usually day 1). Start with assisted or reduced range versions and progress toward full body weight eccentrics.
• Variations: Match the version, like band-assisted or eccentric only, to your current strength and symptoms.

💡 Coaching Cues
Focus on a tall kneel with hips extended, lower slowly to control the fall, and ensure your ankles are securely anchored. And remember: Expect some DOMS when first starting out.

🔑 Nordics aren’t a standalone magic fix, but they are essential for a robust, high-performance hamstring plan.

Whether you’re on the pitch or the track, hamstring health is non-negotiable. 🏃💨

Hamstring strains are common and often recur, disrupting training and confidence. The Nordic Hamstring Exercise acts like an “inoculation” for your athletes, providing controlled doses of eccentric stress to build robustness before they face the high-speed demands of sport.

🎯 Why Nordics are a game-changer:
• Builds Eccentric Strength: Trains force production at long muscle lengths.
• Enhances Performance: Improves braking and re-acceleration control for better change of direction.
• High-Risk Protection: Specifically strengthens the hamstrings to handle the “braking” forces during the late swing phase of sprinting.

It’s not about avoiding stress, it’s about preparing for it.
Stay tuned for Part 2 on how to program these into your routine. 📈

Hamstring injuries are one of the biggest threats to availability in Gaelic football🏃🏽‍➡️

🔍 The research is clear- they are common, recurrent and costly in time loss, but the answer is not just rest and hope.
💪 Athletes need to be prepared for the demands of the game: high speed running, progressive loading and robust return to play planning.

Reference: Roe et al. (2018), BJSM