Overcoming Proximal Hamstring Tendinopathy

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HEREIn this episode, Brodie sits down with Moira, a dedicated endurance athlete and physical therapist, to discuss her long and challenging battle with chronic injury. What started as a suspected stress fracture turned into a frustrating cycle of pain, conflicting diagnoses, and psychological hurdles. Moira shares her journey of setbacks, self-reflection, and ultimately, breakthrough moments that led her back to running. Her story highlights the importance of understanding pain science, overcoming fear of movement, and following a structured, gradual return-to-running plan.What You’ll Learn in This Episode:The progression of Moira’s injury and the many misdiagnoses she received along the way.How medical imaging (MRI, x-rays) and different professional opinions added to her confusion.The psychological impact of chronic pain and injury on an athlete’s identity.The role of pain science in Moira’s recovery and how she shifted her mindset.The importance of finding a trusted health professional who aligns with your approach.How Moira gradually returned to running and her current training routine.Key Takeaways:Pain Science & Nervous System Sensitivity: Moira learned that her pain wasn’t solely due to structural damage but also a result of a hypersensitive nervous system. Recognizing this was a major turning point in her recovery.Fear of Movement (Kinesiophobia): Despite being a physical therapist, Moira developed a deep fear of movement, which prolonged her symptoms. A gradual and confidence-building approach to movement helped her break this cycle.Small, Sustainable Steps: Her return to running started with 10-second run intervals. This slow approach was crucial in rebuilding confidence and reducing fear-driven pain responses.The Power of Self-Talk & Mental Reframing: Moira used mantras, journaling, and positive reinforcement to change her mental approach to pain and injury.Trust & Patience in the Process: Finding a professional she trusted and following a structured plan were critical in her return to pain-free running. 🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉 For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoRun Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HEREOptimal Nutrition for Tendon Recovery with Jordi Sullivan 📍 Episode Summary: In this episode, Brodie is joined by sports dietitian Jordi Sullivan, founder of The Fight Dietitian, to unpack one of the most overlooked aspects of injury rehab: nutrition. While the conversation begins with general performance nutrition, the focus soon shifts to actionable strategies for tendon recovery, particularly for those overcoming proximal hamstring tendinopathy (PHT).Jordi shares his evidence-based, no-nonsense advice on calories, macronutrients, micronutrients, and supplements, while offering simple frameworks to help injured athletes support healing and stay on track with their rehab goals.🧠 What You’ll Learn:Why calorie intake is essential—especially during injuryHow to calculate protein needs and why it's vital for tissue repairA breakdown of carbs and fats: their role in recovery and daily fuelingHow to spot signs of under-fuelling, both short- and long-termWhen (and if) supplements like collagen, vitamin D, and protein powders are worth usingHow to keep nutrition simple without sacrificing resultsWhat recreational runners can learn from elite athlete routines—without overdoing itThe “factory” analogy to understand how your body uses food to heal👤 Guest Bio: Jordi Sullivan is a qualified dietitian with a Master's in Dietetics and a background in exercise and nutrition science. He works with a wide range of athletes including combat sport professionals, endurance runners, and team sport athletes. Through The Fight Dietitian, Jordi and his team specialize in helping athletes optimize performance, recovery, and injury resilience using practical, science-backed nutrition.📌 Resources & Links:🌐 Visit The Fight Dietitian Website🌐 Website 'PDF Guides & Courses'📸 Follow Jordi: @the_fightdietitian📸 Follow Lauren (Endurance Specialist): @thexfitdietitian💬 Key Quotes:"If you’re under-fuelling long-term, your body starts shutting down systems it can’t afford to run. That includes your bones, immune system, and even your mood." – Jordi Sullivan"Supplements should supplement your diet—not replace a poor one. Start with food first." – Jordi Sullivan🎧 Tune In If:You're recovering from PHT or any injury and want to optimize your healingYou want clarity on protein, carbs, fats, and how much you really needYou’re curious about collagen, vitamin C, and other trendy recovery supplementsYou want to stop guessing and start fuelling your body the smart way🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoRun Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HEREEpisode SummaryIn today’s episode, we welcome back Matt, who originally shared his success story in Episode 95. Two years ago, he successfully overcame proximal hamstring tendinopathy (PHT) in his left leg. However, in the past year, he faced a new challenge—PHT on his right leg. Unlike his previous experience, this case proved to be more stubborn and took nearly a year to resolve.Matt’s journey provides deep insights into the complexities of PHT rehab and highlights the importance of strength training, patience, and persistence. This episode is a must-listen for runners struggling with recurring injuries, as Matt shares his key takeaways from his rehab journey, the role of gym-based strength work, and the adjustments that finally led to full recovery.Key Takeaways from This Episode🔹 The Reality of PHT RecurrenceAfter successfully treating PHT on one side, Matt developed it on the other leg a year later.Despite applying the same rehab strategies, this case was more stubborn and required new approaches.🔹 What May Have Caused the Second PHT CaseStarted a new training cycle with a strong emphasis on strides and uphill sprints.Simultaneously introduced gym training, leading to a hamstring strain near the knee.Once the strain healed, mild PHT symptoms began to develop, possibly due to hamstring weakness.🔹 Rehab Attempts That Didn’t WorkPerformed targeted home-based hamstring strengthening exercises, focusing on painful movements.Experimented with different exercise frequencies, intensities, and recovery strategies.Symptoms remained at a mild but persistent 1-2/10 pain level for nearly a year.🔹 The Breakthrough MomentStarted going to the gym twice a week with a full-body strength program after running.Increased load with heavier weights and compound exercises (e.g., squats, deadlifts).Adopted a "one-set-per-exercise" approach to maximize exercise variety.Noticed improvements within 4 weeks, and symptoms completely resolved within 2 months.🔹 Possible Reasons This Approach WorkedHeavier Strength Work – Increased tendon load beyond what was possible with home workouts.Exercise Variety – Instead of focusing only on painful movements, he incorporated full-body training.Running Before Strength Training – This may have helped fatigue healthy tendon fibers, forcing the injured portion to adapt and strengthen (as explained by tendon researcher Keith Baar).🔹 Takeaways for Runners with PHTStrength training is non-negotiable if you want to avoid PHT.Ignoring symptoms early on can lead to longer recovery times. Address small flare-ups before they become chronic.The “Easy Interval Method” allowed Matt to include speed work without triggering symptoms.Runners should expect some setbacks. PHT recovery is not always linear, and adjusting training when needed is key.Final Message from MattIf you're dealing with mild but persistent PHT, don’t lose hope! The right training adjustments can help you return to pain-free running. Matt’s key lesson: Running alone makes you weaker—strength training is essential to stay resilient.🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoRun Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HEREPHT Success Story: Brook Benten’s Journey to RecoveryIn this powerful and inspiring episode, we welcome Brook Benten, a personal trainer, exercise physiologist, and author, who shares her deeply personal journey of overcoming Proximal Hamstring Tendinopathy (PHT). Brooke opens up about her struggles, setbacks, and the pivotal mindset shifts that led her to recovery.What You’ll Learn in This Episode:✅ Brook’s background in the fitness industry and how her passion for movement shaped her career✅ How overtraining, perfectionism, and high self-expectations contributed to her PHT injury✅ The emotional and psychological battles that amplified her pain and delayed healing✅ The turning point—embracing wellness, strength training, and self-compassion ✅ Key strategies that helped Brook finally break free from chronic pain ✅ The connection between mental health, trauma, and persistent pain ✅ How she successfully returned to running, including her emotional comeback raceKey Takeaways for PHT Recovery:💡 Strength training is crucial – Incorporating heavy resistance exercises (like deadlifts and hamstring curls) played a massive role in Brook’s recovery 💡 Mental health matters – Addressing emotional stress, perfectionism, and suppressed emotions was key to reducing pain sensitivity 💡 Healing is holistic – Nutrition, sleep, stress management, and social connections all play a role in tendon recovery 💡 Small wins matter – Celebrating progress (instead of dwelling on limitations) builds a positive mindset that supports recovery 💡 You are not alone – Many runners struggle with PHT, but with the right approach, full recovery is possibleConnect with Brook Benten:📸 Instagram: @BrookBenten 🏃‍♀️ Strava: Brook Benten-HimenaBooks: “Sweat with Brook Benten"Or “10 Minutes to Slim and Sober.”  Availabile here: https://brookbenten.com/shop/ 🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoRun Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HEREIn this episode of the Run Smarter Podcast, I sit down with Dr. Keith Barr from the University of California, Davis, to uncover groundbreaking research on tendon health, rehabilitation, and performance. Dr. Barr shares his expertise on tendon tissue engineering, the role of mechanical loading in healing tendinopathies, and how to reverse chronic scar tissue formation. Whether you're a runner struggling with tendon pain or a coach looking to optimize performance, this episode is packed with game-changing insights.What You'll Learn in This Episode🔹 Why tendons develop scar tissue – and how stress shielding plays a role in tendinopathy🔹 How to reverse chronic tendon damage – with the right type of loading strategy🔹 The difference between tendon stiffness and perceived stiffness – and how it impacts performance and injury risk🔹 Why isometric exercises are a game-changer – and how to use them effectively in rehab and injury prevention🔹 The role of hormones in tendon injuries – including how menopause and testosterone affect tendon health🔹 How to train smarter to avoid tendon injuries – including the optimal way to structure your running volumeKey Takeaways & Actionable Strategies✅ Target the scar tissue with load – Use isometric holds after a workout to gradually reintroduce load to the weak areas✅ Don’t rush into plyometrics – Start with long-duration isometric exercises before progressing to slow, heavy strength training✅ Train twice a day for better tendon adaptation – Splitting your runs into two sessions improves tendon recovery and adaptation✅ Respect the first few sessions of new training – The first track session, spikes workout, or hill session introduces high jerk forces, increasing injury risk✅ Consider hormonal factors – Women going through menopause may need to adjust their training due to changes in tendon stiffness and collagen synthesisDr. Keith Barr’s Research & Resources🔹 Follow Keith Barr on BlueSky: Muscle Science🔹 Read his research paper: Using Load to Improve Tendon Ligament Tissue Engineering and Develop Novel Treatments for Tendinopathy🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoRun Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HEREIn this episode, Brodie Sharpe sits down with Sara to share her inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT) after struggling with it for several years. Sara's story is filled with ups and downs, from navigating misdiagnoses and passive treatments to discovering the power of strength training and the mind-body connection. Whether you’re currently battling PHT or looking for guidance on chronic pain, this episode offers valuable insights and hope.Episode Highlights:00:00 – Introduction to today’s episode and Sara’s success story00:33 – Background on Sara’s PHT journey and how it developed over the years01:07 – Sara shares the onset of her symptoms dating back to 200902:34 – The chronic resurgence in 2017 and the role of life transitions03:54 – Seeking treatment: from passive treatments to sports medicine05:49 – Ineffective treatments: PRP, dry needling, and acupuncture06:48 – Diagnosis of PHT and later gluteal tendinopathy08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy09:43 – The mental and emotional toll of chronic pain10:41 – Finding Brodie’s podcast and beginning strength training12:18 – The importance of slow, heavy progressive strength training in recovery14:13 – Balancing treatment approaches and avoiding unnecessary interventions16:29 – Returning to running: overcoming fear and rebuilding confidence19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection24:27 – The impact of personality traits on chronic pain and recovery27:53 – How stress and responsibility play a role in pain persistence31:36 – Understanding the emotional component of pain and its management34:27 – Key strategies for overcoming hypervigilance and overanalysis37:45 – How to shift treatment strategies when progress plateaus41:02 – Sara’s current status: running again and symptom management42:51 – Final advice for PHT sufferers and key takeawaysKey Takeaways: ✔ Passive treatments like PRP, dry needling, and injections may not provide long-term relief for PHT. ✔ Strength training, specifically slow, heavy progressive loading, is a crucial foundation for recovery. ✔ Addressing the mind-body connection can be a game-changer in managing chronic pain. ✔ Hypervigilance and fear of movement can perpetuate pain—learning to reframe these thoughts is essential. ✔ Recovery is a journey—adjusting your approach when progress stalls is key to success. ✔ Stress and personality traits (perfectionism, responsibility, self-criticism) can influence chronic pain.Resources Mentioned:Sara's email: sarashaff@gmail.comThink Away Your Pain – David SchechterHealing Back Pain – Dr. John SarnoEmily's TMS InstagramDan’s YouTube Channel: Pain Free You🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoRun Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

Dr. David Minkoff, an expert in integrative medicine and author of The Search for the Perfect Protein, shares insights on the vital role of essential amino acids in healing injuries like proximal hamstring tendinopathy. He explains how protein deficiencies can hinder recovery and performance, while emphasizing the importance of gut health in protein absorption. Minkoff also discusses the effectiveness of creatine for runners, the truth about collagen for tendon health, and the transformative effects of amino acid supplementation on athletic performance.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HERELearn more about Brodie's Research Database & AI Assistant 📄🔍🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring TendinopathyEpisode Summary:In this episode of the Run Smarter Podcast and Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie Sharpe dives into the science behind shockwave therapy and its effectiveness for treating Achilles and hamstring tendinopathies in runners. Brodie explores the mechanisms of shockwave therapy, discusses its application, and reviews the findings of a fascinating research paper that delves into factors such as gender, hormonal contraceptives, and their impact on treatment outcomes. Whether you're dealing with stubborn tendon pain or just curious about innovative therapies, this episode is packed with actionable insights.What You’ll Learn:What is shockwave therapy, and how does it work?Key findings from a research paper on shockwave outcomes in runners with Achilles and hamstring tendinopathies.Factors influencing the effectiveness of shockwave therapy, including hormonal contraceptive use and chronic versus acute tendinopathies.Ideal candidates for shockwave therapy and when it might not be suitable.The role of combining shockwave with strength training for optimal results.Key Takeaways:Shockwave Therapy Basics: A handheld device delivers pressure waves to stimulate healing in tendons and surrounding tissues. It's especially effective for chronic, low-level, stubborn tendon pain.Research Insights: Female runners using hormonal contraceptives were less likely to see clinically significant improvements. Other variables like gender and the female athlete triad were explored with interesting results.Best Practices: Shockwave therapy is most effective when combined with strength training for long-term tendon health and resilience.Practical Advice: Most effective results typically require 3–6 sessions, with improvements continuing up to 12 weeks post-treatment.Resources Mentioned:Run Smarter AI Assistant: Access personalized, research-based answers to your running and rehab questions. This tool integrates Brodie’s database of research papers and podcast episodes for tailored advice.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HERE🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.infoEpisode Description: Welcome to another episode of the podcast dedicated to giving you the most up-to-date, evidence-based insights on managing Proximal Hamstring Tendinopathy (PHT). In this episode, Brodie tackles listener-submitted questions on all things PHT rehab. From understanding inflammation and its role in recovery to breaking down the benefits of squats versus deadlifts, this episode is packed with practical advice and strategies for your journey to recovery. Whether you're new to managing PHT or have been battling it for years, you'll find valuable takeaways to guide your rehab.What You’ll Learn in This Episode:The truth about inflammation in tendinopathy and why "tendonitis" is an outdated term.How to distinguish between tendon thickening and other possible causes of swelling, such as bursa inflammation.The critical differences between squats and deadlifts for targeting the proximal hamstring tendon.Why Bulgarian split squats might flare up your symptoms and how to safely incorporate them into your rehab.Activities and daily tasks that often aggravate PHT and how to identify your personal triggers.The importance of focusing on pain and function trends rather than temporary swelling.Tips for resuming running post-PHT and the role of strength training in long-term recovery.Listener Questions Answered in This Episode:What does swelling in the tendon after rehab mean? Is it a sign of healing?Do squats help with PHT recovery, and how do they compare to deadlifts?What are the most common activities that aggravate PHT, and how can I manage them?How can I safely return to running after PRP treatments and a partial hamstring tear?Resources Mentioned:PHT Online Workshop: Learn how to design a personalized rehab plan, including running and strength training programs, with step-by-step video guides.Adjustable Dumbbells: A cost-effective solution for home strength training. Find second-hand deals on platforms like Facebook Marketplace.Free Injury Chat with Brodie: Book a call to discuss your rehab journey and explore tailored coaching options.Brodie’s Final Advice:Recovery from PHT is possible with the right approach. Focus on gradual progression, listen to your body, and don’t shy away from activities you enjoy—just adapt and rebuild your tolerance over time.

🎉🎉Sign up for the FREE PHT ROADMAP 🎉🎉Learn more about Brodie's PHT AI Assistant 📄🔍Sign up for the FREE PHT 5-Day Course HERE🎉🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉🎉For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info