3 MAJOR BENEFITS OF ECCENTRIC TRAINING ON HAMSTRING MUSCLE

3 MAJOR BENEFITS OF ECCENTRIC TRAINING ON HAMSTRING MUSCLE

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Eccentric contractions, characterized by the lengthening of the muscle- tendon complex, present several unique features compared with other types of contractions, which may lead to unique adaptations. Due to its specific physiological and mechanical properties there is an increasing interest in employing eccentric muscle work for rehabilitation and clinical purposes.(1)
We use eccentric training very consistently to produce a very positive effect both in terms of strength of the muscle, in terms of amount of force it can produce and also in terms of fascicle length.(3)


 

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HAMSTRING STRAIN INJURIES
Hamstring strains are one of the most frequently occurring injuries in sport. They can be challenging and frustrating to treat because of the high recurrence rate. Furthermore, recurrent hamstring strains have been shown to result in significantly more time lost than first time hamstring strains.(2)

 

3 MAJOR BENEFITS OF ECCENTRIC TRAINING ON HAMSTRING MUSCLE
1) Increases strength of the hamstring muscle
In a study where 30 recreationally active males underwent 10 weeks of Nordic hamstring exercise and hamstring extension training, it was found that there was a 28% increase in strength post-training.
 

 

2) Increase in fascicle length 
Previous evidence shows that the presence of short fascicles increases the risk of future hamstring strain injuries. It was found that, after 10 weeks of Nordic hamstring exercise and hamstring extension training there was increase in fascicle length by 1-2 cm.
 

 

3) Prevents the occurrence of re-injuries
Eccentric training has been found to show reductions in hamstring strain injuries with a reduction in the injury rate of new injuries by >60 % and 85 % in reoccurring injuries.
 

 

 

 

Thus, eccentric training provides benefits, but it requires a consistent approach to the training process.
 
SOURCES:
1) Eccentric Muscle Contractions: Risks and Benefits 
Stéphanie Hody, Jean-Louis Croisier1 Thierry Bury,  Bernard Rogister, Pierre Leprince
Front. Physiol., 03 May 2019
2) Hamstring injury rehabilitation and prevention of reinjury using lengthened state eccentric training: a new concept
Brandon Schmitt, Tyler Tim, Malachy Mchugh
Int J Sports Phys Ther,  June 2012
3) ‘Hamstring strain injuries’ lecture by Bryan Heiderscheit
 

If you want to learn more about this topic, you can watch Bryan Heiderscheit's lecture here:

Click here

 

 

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