At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Midtown, and Murray Hill, we frequently see patients dealing with knee pain, hamstring tightness, and instability in the lower body. Many ask: Why do my hamstrings feel weak even though I stretch? or What’s the best way to prevent knee injuries?
One of the most effective exercises for knee and hamstring strength is the Nordic curl, a movement that challenges the muscles in the back of the legs, reinforces knee stability, and helps prevent common injuries like ACL tears and hamstring strains.
If you’ve been struggling with weak knees, tight hamstrings, or limited lower-body control, Nordic curls could be the missing piece in your strength routine.
Why Hamstring Strength is Key to Knee Health
The hamstrings play a crucial role in stabilizing the knee joint and protecting it from excessive stress. When these muscles are weak, the knee absorbs more force, increasing the risk of pain, instability, and ligament injuries.
How Weak Hamstrings Affect Your Knees:
• Poor hamstring strength forces the quadriceps to do extra work, leading to knee strain.
• Instability in the hamstrings makes the knee more vulnerable to ligament injuries, including ACL tears.
• Tight or weak hamstrings limit mobility, affecting everything from walking and running to sitting and standing.
Many patients in NYC, Midtown East, and Murray Hill struggle with knee discomfort and recurring hamstring tightness—often because they’re not strengthening these muscles properly.
What Are Nordic Curls?
The Nordic curl is an exercise where you slowly lower yourself from a kneeling position while controlling the movement with your hamstrings. It’s one of the most effective ways to build eccentric strength, meaning the ability to control lengthening muscles under tension.
Benefits of Nordic Curls for Knee and Hamstring Strength:
• Strengthens the entire hamstring muscle group, improving knee stability.
• Reduces the risk of hamstring strains, ACL injuries, and tendon damage.
• Increases joint control, which helps with sports, running, and daily activities.
• Builds resilience in the posterior chain, improving posture and movement efficiency.
How to Perform a Nordic Curl Correctly
Nordic curls are a challenging exercise, but they can be modified to fit different fitness levels.
Step-by-Step Instructions
1. Start in a kneeling position with your ankles secured under a sturdy object (or have a partner hold them).
2. Engage your core and hamstrings as you slowly lower your body toward the ground.
3. Control the descent as much as possible, keeping your back straight.
4. Push off the ground or use assistance (like a band) to return to the starting position.
5. Repeat 3-5 times, gradually increasing reps as strength improves.
For beginners, using a resistance band or slight incline can make the movement more accessible.
Why Nordic Curls Are a Must for Injury Prevention
One of the most common issues we see at Unity Chiropractic Wellness is chronic knee pain caused by muscle imbalances. Many people have strong quadriceps but weak hamstrings, creating unstable knee mechanics.
Why This Matters:
• The quads pull the knee forward, while the hamstrings stabilize it.
• If the hamstrings are weak, the knees become more vulnerable to excessive forward pressure.
• Strengthening the posterior chain (back of the body) helps protect the ligaments, tendons, and cartilage in the knee joint.
By integrating Nordic curls into your routine, you correct these imbalances and build stronger, more resilient knees.
Who Can Benefit from Nordic Curls?
Anyone who experiences knee pain, hamstring weakness, or instability during movement can benefit from Nordic curls, but they’re especially useful for:
• Athletes and runners – Nordic curls reduce hamstring strains and ACL injuries.
• Office workers and commuters – Sitting for long hours weakens the posterior chain.
• People recovering from knee injuries – Controlled strengthening helps rebuild stability and prevent re-injury.
• Anyone with knee discomfort during daily activities – Stronger hamstrings support better joint function.
At Unity Chiropractic Wellness, we guide our NYC patients through safe and effective Nordic curl progressions to maximize results while avoiding strain.
Common Questions About Nordic Curls and Knee Health
1. Why do my hamstrings always feel tight?
Tight hamstrings are often weak, not just inflexible. Nordic curls strengthen them, reducing chronic tightness and strain.
2. Can Nordic curls help prevent knee injuries?
Yes! Strengthening the hamstrings stabilizes the knee joint, reducing the risk of ligament tears and overuse injuries.
3. How often should I do Nordic curls?
For best results, perform them 2-3 times per week, focusing on slow, controlled movement.
4. What if I can’t do a full Nordic curl?
Start with assisted variations using bands, a decline surface, or partial reps, building strength gradually.
5. Can chiropractic care help improve knee and hamstring function?
Absolutely. Chiropractic adjustments improve joint mechanics, ensuring that the knees and hips function optimally alongside strong hamstrings.
Final Thoughts
The Nordic curl is one of the best exercises for knee health, hamstring strength, and overall joint stability. Whether you’re an athlete looking to prevent injuries, someone struggling with chronic knee pain, or just wanting to move better, adding this exercise to your routine can be a game-changer.
If you’re dealing with knee discomfort, hamstring tightness, or recurring injuries, our expert chiropractors at Unity Chiropractic Wellness in NYC’s Midtown East, Murray Hill, and Grand Central area can help.
Schedule an appointment today and take the first step toward stronger, pain-free movement!