The best exercise against strains in the thigh

Where do you think football players injure themselves most often?

Experience shows that the ischiocrural muscles, i.e. the back of the thigh, are the front-runners. Strains in the hamstrings, i.e. the back of the thigh muscles, are one of the most common injury patterns in soccer - both professionals and amateurs are affected time and again.

The most important question is: What is the cause?

One reason could be muscular imbalances of the anterior and posterior muscle chain.

Overloads can be caused by incorrect control of the muscles - Our gluteal muscles in particular often do not function properly - as the primary mover, they are responsible for the movement of the legs - if they do not function properly, other muscles have to take over their tasks - this leads to an incorrect and/or additional load on the structures and thus to a possible overload!

A common problem in soccer players is also often a strength imbalance in the anterior and posterior thigh muscles. While we usually find extremely good strength values in the front thigh muscles, the back is usually weaker and immobile. We should correct this imbalance to prevent injuries.

This is where we want to start today. A perfect exercise to eliminate the imbalance of strength and at the same time prevent strains in the long run is the Nordic Hamstring.

To do this, either have a partner hold you (as in the pictures) or fix your feet under a bed, couch or wall bars. Now, with a slow and controlled movement, try to bring your upper body towards the floor.

Try to slow down the movement slowly from your thighs until you can't hold it anymore. Then let yourself fall to the ground in a controlled manner, catch yourself with your arms just before you reach the ground and push yourself back up. It's important to keep your hips extended and your back straight throughout the entire movement.

Be fearless. Be focused. B42