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 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

🎉🎉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

🎉🎉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.infoIn today’s episode, we dive into Kate’s inspiring journey of overcoming Proximal Hamstring Tendinopathy (PHT). Kate shares her experience, including the onset of her symptoms, the challenges she faced with traditional rehab methods, and the turning point that transformed her recovery. Her story reveals how addressing emotional and psychosocial factors played a critical role in her healing process. If you're navigating your own PHT recovery, this episode is filled with actionable insights and encouragement.What You’ll Learn in This Episode:Kate’s Journey: How her PHT symptoms started and the initial struggles she faced with diagnosis and traditional rehab approaches.Rehab Challenges: Why conventional exercises didn’t work and how fear and deconditioning played a role in her pain progression.The Turning Point: How a family holiday, central nervous system relaxation, and a change in mindset began her path to recovery.Mind-Body Connection: The role of emotional and psychosocial factors in pain management and recovery.Actionable Strategies: Journaling, relaxation techniques, and changing beliefs about pain for effective recovery.Kate’s Results: From barely managing daily activities to driving long distances, enjoying social events, and returning to exercise.Key Highlights:Understanding PHT Symptoms and Misdiagnoses: Kate recounts how initial scans and treatments failed to pinpoint her condition.Fear and Avoidance Cycle: How limiting activities out of fear of flare-ups contributed to her deconditioning.Mind-Body Realizations: Discovering that emotions were not just amplifying her pain but were potentially causing it.Practical Interventions That Worked:Journaling to identify and address stressors.Conscious relaxation techniques to calm the central nervous system.Reframing fear-driven thoughts and building confidence in her body.Results in Real Time: Kate experienced significant improvements within days of addressing the emotional root of her pain.Quotes from the Episode:"It was such a lightbulb moment when I realized my emotions weren’t just impacting my pain—they were causing it.""The biggest change came when I stopped thinking, ‘What did I physically do to cause this?’ and started asking, ‘How am I feeling right now?’""You don’t have to rush. The gym will still be there next week when you’re ready."Resources Mentioned:Think Away Your Pain by Dr. David SchechterHealing Back Pain by Dr. John SarnoTechniques for calming the central nervous system, such as deep breathing and journaling.Final Takeaways:Recovery isn’t always about more exercises or stronger scans. Addressing fear, stress, and emotional connections can lead to profound and rapid improvements.If your rehab feels stagnant, consider exploring the mind-body connection and reassess how emotions might influence your pain.Small, meaningful steps—like journaling or joining a supportive community—can help rebuild your confidence and restore your quality of life.

🎉🎉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

🎉🎉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 Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance. He discusses two key studies: 1.) Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis 2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.Key Takeaways:Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.Research Insights:A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.A scoping review on Vitamin C’s role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.Practical Application:While there isn’t a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.

🎉🎉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 Summary:In today’s episode, we dive into new research that explores an innovative MRI technique for diagnosing Proximal Hamstring Tendinopathy (PHT) with greater accuracy. We'll break down a study titled 'Magnetic Resonance Imaging With a Novel Hip Flexion Scanning Position for Diagnosing Proximal Hamstring Tendinopathy' including the study's findings and discuss how this new hip flexion scanning position may help identify PHT pathology that traditional MRI positions could miss.Key Takeaways:The Traditional MRI Position: Lying on your back with legs outstretched has been the standard scanning position. However, this method may miss some crucial signs of PHT, especially in tendinopathy cases where physical changes in the tendon aren't obvious.Novel MRI Position: A new method involves scanning patients on their side with hips flexed at approximately 90 degrees, mimicking the sitting position that often aggravates PHT symptoms. This position may reveal more severe injuries, such as tendon ruptures, that could be missed in the traditional position.Study Results: The study found that using the hip flexion position increased the detection of severe tendon issues, including tendon ruptures, in 33% of cases, which were initially diagnosed as normal or less severe using the traditional method.Implications for Runners and Patients: If you're dealing with PHT symptoms and undergoing an MRI, it may be worth discussing the option of scanning in this hip-flexed position with your healthcare provider.What You’ll Learn:Why PHT can be challenging to diagnose accurately with standard MRI techniques.The importance of considering alternative MRI positions for more accurate results.Understanding that an MRI is just one piece of the puzzle when diagnosing and treating tendinopathy.Why pain severity doesn't always correlate with MRI findings and how this can affect your treatment plan.By tuning into this episode, you'll gain valuable insights into the evolving science behind PHT diagnosis and learn how to be a more informed participant in your own recovery process.