An eccentric contraction occurs when a muscle contracts but does not generate enough force to shorten. Use eccentric hamstring exercises to improve your hamstring strength and reduce your rate of overuse injuries to your hamstring tendons. According to a 2010 article by Daniel Lorenz, published by the National Strength and Conditioning Association, eccentric exercises enhance recovery from tendon injuries.
Hamstring Leg Curls
Leg curls engage the knee end of your hamstrings. The hamstring muscle group includes three distinct muscles--biceps femoris, semitendinosus and semimembranosus. Use a training partner to help you with this exercise. Slide into the machine faced down, ensuring the ankle pad is just above your ankles. First, complete a warm-up set using light weights; bend your knees to curl the ankle pad toward your buttocks for 10 reps. Then, use heavier weights and have your partner assist you in curling the pad toward your buttocks; he must push most of the weight, preventing you from exerting much effort as you bend your knees. Perform an eccentric contraction by slowly lowering the ankle pad to the start position using a 10-second count. Repeat this process for three sets of 10 repetitions.
Straight-Leg Dead Lifts
Straight-legged dead lifts focus on the gluteal end of your hamstring muscle. Do this exercise with a barbell or a pair of dumbbells. Grasp the free weights with your hands and feet shoulder-width apart. First, stick your buttocks out by bending from your hips; keep a slight bend in your knees. Lower the weights to just below your knees. Then, contract your hamstrings to return to the start position. Perform this exercise with a six-second count on the lowering phase; use a one-second count to return to an upright position.
Hamstring Lean-To
This is a challenging exercise using your body weight. You will need a lateral pull-down machine that has an adjustable seat and a flat bench. Raise the seat of the pull down machine so there is only enough space between the seat and the leg pad to fit your ankles. Place the flat bench four feet from the seat of the pull-down machine in case you must catch your balance. Position your ankles between the leg pad and the seat so your knees are securely resting on the seat; you should be facing the flat bench. Perform a lean-to by slowly leaning forward from your knees until you feel a pull on your hamstrings. Then, use a three-second count to lean forward just a little bit more. Return to the start position and repeat for three sets of 10 repetitions.
References
- Strength and Conditioning Journal; Eccentric Exercise Interventions for Tendinopathies; Daniel Lorenz, PT, DPT, ATC, CSCS; April 2010
- Exercise Physiology, Energy, Nutrition & Human Performance; William McArdle, Frank Katch and Victor Katch; 2007
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