Overcoming Proximal Hamstring Tendinopathy

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

If you’re trying to recover from proximal hamstring tendinopathy, you’ve probably come across plenty of conflicting advice around the “best” way to load your tendon. Should you focus on isometrics? Are eccentrics the gold standard? Or should you be doing heavy concentric and eccentric strength work?

In this episode, Brodie breaks down the different types of muscle contractions and, more importantly, explains how to combine them into a practical weekly PHT rehab routine.

You’ll learn why isometrics can be particularly useful for pain relief and tendon stress relaxation, why eccentric-only training doesn’t appear to have a unique advantage over combined concentric and eccentric loading, and why the amount of load you can safely tolerate may matter more than the contraction type itself.

Brodie also explains how your rehab should evolve as symptoms settle and capacity improves, moving from frequent, lower-load isometrics toward heavier and more functional strength training.

In this episode:

• Isometric vs concentric vs eccentric contractions explained
• The two major benefits of isometrics for PHT
• Keith Baar’s concepts of stress shielding and stress relaxation
• Why 20–30 second isometric holds can provide a useful tendon stimulus
• Why eccentrics aren’t necessarily the “magic bullet” for tendon rehab
• When eccentric-biased exercises may still be particularly useful
• Why heavy loading appears more important than the specific contraction type
• How to use pain and next-day symptoms to guide progression
• When to progress from isometrics into heavier movement-based exercises
• How to structure your rehab using a High → Low → Moderate → Rest approach
• How running, cardio, recovery and individual goals fit into your weekly routine

Example weekly structure:

Monday – HIGH
Heavy strength work such as deadlifts, step-ups and hamstring curls. Typically around 3 sets of 6–8 challenging repetitions.

Tuesday – LOW
Lower-load isometrics using the Keith Baar-style protocol: approximately 3–4 sets of 20–30 second holds with 2 minutes rest.

Wednesday – MODERATE
Similar strength exercises to Monday, but at roughly 70–75% of your heavy-day load. This may also be an opportunity for some light running or cardio.

Thursday – REST / RECOVERY

Rest or very light activity that places minimal demand on the tendon.

From there, you can repeat the High → Low → Moderate → Rest cycle, or adapt the concept into a seven-day schedule based on your symptoms, running, equipment, recovery and goals.

The key takeaway:

Rather than searching for one perfect contraction type, focus on finding the combination of exercises that allows you to progressively expose the tendon to meaningful load without aggravating your symptoms.

Keep coming back to three simple pain rules:

1. Keep pain during exercise below roughly 4/10.
2. Symptoms should return to your usual baseline by the next morning.
3. Your overall symptoms and capacity should be improving week by week.

Your ideal routine will depend on your current symptoms, capacity and goals, but the underlying principle remains the same: challenge the tendon, give it time to recover and adapt, then progressively challenge it again.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

In this PHT Q&A episode, Brodie tackles some of the more complex and challenging questions submitted by listeners.

Can you still recover after 30+ years of proximal hamstring tendinopathy? How do you know whether you're pushing hard enough or too hard with strength training? And what role do age, hormones, stress and the nervous system play when symptoms just won't settle?

Brodie also explores several tricky diagnostic presentations, including PHT that hurts with sitting but not running, sciatic nerve involvement, pain behind the knee, previous hamstring avulsions and why PHT is still so commonly mistaken for conditions such as piriformis syndrome, lumbar pathology and deep gluteal syndrome.

Topics covered include:

• How to know whether you're loading your tendon too much or not enough
• The three key pain and progression rules Brodie uses during PHT rehab
• Whether PHT can still improve after 30+ years
• Why chronic tendon degeneration doesn't necessarily prevent a full return to function
• The "treat the donut, not the hole" approach to degenerative tendons
• How chronic pain, hypervigilance and nervous-system sensitivity can influence symptoms
• Whether age significantly slows tendon recovery
• How rehab may need to change for someone in their 60s
• Perimenopause, menopause, estrogen and progesterone: what we currently know about tendon health
• Whether hormonal fluctuations could explain sudden PHT flare-ups
• Psychological stress, pain sensitivity and recovery
• The current evidence for low-level laser therapy / photobiomodulation
• Nutrition considerations for tendon recovery, including protein, collagen and vitamin C
• Whether it can still be PHT if sitting hurts but running doesn't
• Sciatic nerve involvement and when nerve mobility exercises may be useful
• Why pain behind the knee warrants further investigation
• Whether PHT needs to be tender when you press directly over the tendon
• The possible relationship between a previous proximal hamstring avulsion and later gluteal tendon problems
• Why PHT is still frequently misdiagnosed
• Why greater awareness of PHT among clinicians and patients matters

Throughout the episode, Brodie reinforces an important principle: rehab progression should be based on how your body responds, rather than arbitrary timelines.

Keep symptoms mild during exercise, make sure they return to baseline by the following morning, and look for an improving trend from week to week.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

Youtube video mentioned: How to Rehab PHT Without a Gym

In this audience Q&A episode, Brodie answers your questions on PHT rehab, strength training, running progression and returning to sport. We cover some of the most common challenges during proximal hamstring tendinopathy recovery—from knowing when you're ready to start running again, to understanding why the tendon can still flare even when your strength exercises are completely pain-free.

Brodie also discusses how to structure strength and cardio during rehab, progressing walking, the role of step-ups, hamstring curls and Nordic curls, and how to safely introduce faster running and sprinting. We then tackle the bigger return-to-performance questions, including HYROX training, racquetball, marathon preparation and reducing the risk of PHT returning.

Topics covered:

•  How long should you strengthen before returning to running? 
•  Why can running still flare PHT when strength training is pain-free? 
•  How to build tendon capacity as your running load increases 
•  What should a weekly strength + cardio routine look like during PHT rehab? 
•  When walking, should you progress duration, speed or incline first? 
•  Why Brodie recommends weighted step-ups for PHT 
•  Heavy hamstring curls: helpful or harmful? 
•  Can Nordic curls and home exercises replace gym-based strengthening? 
•  How to safely return to strides, faster running and sprinting 
•  Training for HYROX while managing persistent PHT 
•  How to decide when you're ready to return to sport 
•  What determines whether a previously torn hamstring tendon is ready for marathon training? 
•  If you could choose one strength exercise to help prevent PHT returning, what would it be? 

Whether you're just beginning PHT rehab or you're pain-free and trying to rebuild towards your previous running and sporting performance, this episode will help you understand how to progress without being unnecessarily held back by fear of flare-ups.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

Can nutrition actually help your tendon heal?

Progressive loading remains the foundation of tendon rehab. But while your tendon is responding and rebuilding, nutrition may help provide the ingredients it needs to support that process.

In this episode, I break down a new 2026 paper titled Rehabilitation Nutrition for Tendon and Ligament Injuries: From Collagen Remodelling to Return to Activity and Sport.

We explore what the latest research says about energy availability, protein, collagen + vitamin C, creatine, vitamin D, calcium and omega-3s — including where the evidence is strong and where it remains more theoretical.

In This Episode:

• Why progressive tendon loading remains the foundation of recovery
• How low energy availability could interfere with collagen remodelling and your ability to tolerate rehab
• Why simply eating more protein isn't enough to heal a tendon
• The recommended 1.6–2.2 g/kg/day of protein
• Why spreading protein throughout the day may be beneficial
• The difference between traditional protein sources and collagen-specific amino acids
• How collagen + vitamin C may support collagen synthesis around your rehab sessions
• My practical collagen protocol: ~30 g collagen + 50–100 mg vitamin C, 30–60 minutes before tendon loading
• Why the loading stimulus that follows the collagen matters
• How creatine (3–5 g/day) may indirectly support tendon rehab by helping maintain muscle mass, strength and training capacity
• The role of vitamin D and calcium, particularly when you're deficient
• Why a food-first approach should generally come before supplementation
• How omega-3 fatty acids may support the resolution of inflammation
• Why nutrition should support your rehab rather than replace progressive loading

Practical Takeaways

Protein: 1.6–2.2 g/kg of body weight per day, ideally spread throughout the day.

Collagen + Vitamin C: Around 30 g collagen with 50–100 mg vitamin C, taken approximately 30–60 minutes before an appropriate tendon-loading session.

Creatine: Approximately 3–5 g/day.

Calcium: Approximately 1,000–1,200 mg/day from dietary sources and/or supplementation when intake is inadequate.

Vitamin D: Focus on achieving sufficient levels, particularly if you're deficient or have limited sun exposure.

Omega-3s: Approximately 2–3 g/day of combined EPA + DHA may be considered when dietary intake is insufficient.

Most importantly, don't become distracted by the 1% strategies while neglecting the fundamentals.

Load the tendon appropriately. Eat enough. Get enough protein. Then start looking at the additional strategies that may help optimise the recovery environment.

Nutrition isn't a replacement for good tendon rehab, but when you're dealing with a stubborn condition like PHT, it makes sense to ensure you're giving your body the resources it needs to adapt.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

What if we could improve tendon healing by manipulating the immune system, injecting ozone, or even exposing the tendon to specific wavelengths of light?

In this episode of the Overcoming Proximal Hamstring Tendinopathy Podcast, Brodie explores three emerging areas of tendon research that sound futuristic—but are already producing some fascinating early results.

Most of this research is still preclinical, so this isn't an episode about treatments you should rush out and try. Instead, we look at what scientists are discovering about tendon healing, how convincing the evidence currently is, and whether these approaches could eventually have a role in treating stubborn conditions like PHT.

In this episode:

• Immune therapy & “smart scaffolds”
  • Why inflammation isn't necessarily the enemy during tendon healing
  • How researchers are developing hydrogels and scaffolds that can respond to the tendon environment
  • The potential role of exosomes in regulating inflammation and collagen repair
  • Why this technology is fascinating—but still a long way from routine PHT treatment
• Oxygen–ozone therapy
  • What an ozone injection actually is
  • How a small amount of oxidative stress may trigger a beneficial biological response
  • A striking tennis-elbow study where 92.8% of the ozone group had favourable resting-pain outcomes at nine months, compared with 39.5% following corticosteroid
  • What animal research suggests about ozone and tendon strength
  • Why the evidence is still too limited to recommend it for PHT
• Photobiomodulation / light therapy
  • How red and near-infrared light may influence the mitochondria inside tendon cells
  • Why different wavelengths and doses matter
  • Animal research showing approximately:
    • 40% lower inflammatory markers
    • 65% greater markers associated with inflammation resolution
    • 1.7× better type-I-to-type-III collagen ratio
    • 20% greater tendon tensile strength
  • Why these impressive laboratory results don't yet mean you should buy a red-light device for PHT

The key message:

These treatments all approach tendon healing differently, but they share an important idea: future tendinopathy treatment may involve improving the biological environment of the tendon alongside progressive rehabilitation.

For now, there isn't enough evidence to recommend any of these approaches specifically for proximal hamstring tendinopathy.

So while researchers continue exploring the weird and wonderful future of tendon healing, stick with the fundamentals that we know work: appropriate load management, progressive strengthening and gradually rebuilding tendon capacity.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

From Constant Pain to Running Again: Jane’s PHT Success Story

In this episode of the Overcoming Proximal Hamstring Tendinopathy Podcast, I’m joined by Jane Barker to share her PHT recovery journey.

Jane is a lifelong competitive runner who spent years dealing with persistent pain around the upper hamstring and sit bone. Along the way, she tried shockwave therapy, dry needling, stretching, massage, foam rolling, massage guns, nerve flossing, heat, ice and more. Some provided temporary relief, but nothing seemed to address the underlying problem. Eventually, things deteriorated to the point where walking forwards was painful, sitting and sleeping were difficult, and Jane genuinely questioned whether she would ever run properly again. 

After discovering the podcast, Jane joined my 60-Day PHT Recovery Blueprint and began approaching her rehab very differently: understanding tendon load and capacity, introducing slow progressive strength training, carefully monitoring symptoms and gradually rebuilding her running.

Just 14 weeks later, Jane's story looks remarkably different. She's lifting heavier than she ever thought possible, sitting and sleeping more comfortably, building her running back up and recently completed a slow 15 km run. 

In this episode, we discuss:

•  The early symptoms Jane initially mistook for sciatica, piriformis problems and weak glutes 
•  Why years of passive treatments only seemed to provide temporary relief 
•  The point where her PHT became so severe she could barely walk forwards 
•  Why understanding load vs tendon capacity completely changed her approach 
•  How Jane found the right starting point for progressive strength training 
•  The importance of tracking pain and returning to baseline after loading 
•  Her extremely gradual return from one-minute run/walk intervals to longer running 
•  How she managed flare-ups from sitting and long car journeys 
•  The emotional challenge of rebuilding from almost nothing 
•  The gym breakthrough that brought Jane to tears 
•  Why recording the small wins helped her recognise how far she'd actually come 
•  Jane's advice for anyone with chronic PHT who feels like they've tried everything and is beginning to lose hope 

Jane isn't at the end of her PHT journey yet, but that's part of what makes this conversation so valuable. It's a real look at what recovery can actually involve: patience, setbacks, small victories, progressive loading and gradually rebuilding trust in your tendon.

As Jane puts it: be dedicated, be patient and be positive.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

If your proximal hamstring tendinopathy (PHT) has been lingering for months or even years, there may be a key roadblock keeping you stuck.

After speaking with thousands of people struggling with persistent PHT, I’ve noticed the same patterns appearing again and again.

In this episode, I break down 5 common reasons why PHT isn’t improving and, more importantly, what you can do differently.

We cover:

• Why relying on PRP, shockwave, massage and other passive treatments may not address the underlying capacity of your tendon.
• Why bodyweight and low-level exercises can become a roadblock if you never progress beyond them.
• How the frustrating boom-bust cycle can repeatedly flare your symptoms just as you start making progress.
• Why your supposedly “easy” running pace may still be too fast for your hamstring tendon right now.
• When persistent sit-bone pain might not actually be PHT, including other conditions and structures that can produce similar symptoms.

I also explain why some pain during strengthening doesn’t necessarily mean you should avoid progressing, how I approach gradual increases in tendon loading, and why running speed needs to be reintroduced carefully.

If you feel like you’ve tried everything and your PHT still isn’t improving, this episode may help you identify what’s been missing.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

Which PHT Exercises Actually Reduce Pain? with Aidan Rich

Isometric exercises have become one of the most commonly prescribed treatments for proximal hamstring tendinopathy (PHT). Many runners and health professionals use bridge holds in the hope of reducing pain, improving confidence, and making exercise more comfortable.

But what does the research actually say?

In this episode, I sit down with sports and exercise physiotherapist and recent PhD graduate Aidan Rich to discuss his latest study comparing isometric (static) and isotonic (movement-based) hamstring exercises for people with PHT.

Aidan has dedicated years of research to understanding proximal hamstring tendinopathy and shares some fascinating insights into what we know, what we don't know, and how current evidence should influence your rehabilitation decisions.

In this episode, you'll learn:

• What isometric and isotonic exercises actually are
• Why bridge holds became so popular in tendon rehabilitation
• The groundbreaking research that sparked the "isometric pain relief" movement
• Whether PHT sufferers experience the same pain-relieving effects seen in other tendon conditions
• Why some people experience immediate symptom relief while others don't
• The results of Aidan's randomized crossover trial comparing isometric and isotonic hamstring exercises
• Whether one exercise type is superior for reducing pain, improving strength, or sitting tolerance
• What the broader tendon research says about isometrics versus movement-based strengthening
• Why progression and loading may be more important than exercise type
• Common mistakes that keep people stuck in rehabilitation
• When isometric exercises may still have a role in your recovery
• Practical advice for runners who have been doing bridge holds for weeks or months without improvement

Key Takeaways

• Isometric exercises are not necessarily superior to isotonic exercises for immediate pain relief in PHT.
• Some individuals experience meaningful pain relief from tendon loading, while others notice very little change.
• The current evidence suggests exercise progression and appropriate loading are likely more important than the specific contraction type used.
• Long-term tendon rehabilitation should focus on gradually increasing strength and capacity rather than relying solely on static holds.
• If your current rehab isn't working, it may be time to reassess your diagnosis, exercise dosage, loading strategy, or overall treatment plan.

About Aidan Rich

Aidan Rich is a sports and exercise physiotherapist based in Melbourne, Australia. He recently completed a PhD focused on the treatment of proximal hamstring tendinopathy and has worked extensively with endurance athletes, runners, and sporting organizations including Triathlon Australia and Athletics Australia. His research has helped expand our understanding of PHT and provides valuable guidance for clinicians and patients alike.

Resources Mentioned

• Aidan Rich's study:
  The Effect of Isotonic Versus Isometric Strength Exercise for Pain and Strength in Proximal Hamstring Tendinopathy: A Randomized Crossover Trial

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

Being sidelined by injury can feel like a double blow. Not only are you dealing with pain and frustration, but you've also lost one of your biggest outlets for stress relief, fitness, and social connection. In this episode, Brodie shares a practical framework to help injured runners stay proactive, maintain perspective, and come back stronger than before. 

In this episode, you'll learn:

•  Why injury often impacts your mental health more than you expect 
•  The "double whammy" effect of losing both running and your stress-relief outlet 
•  How to identify the true causes behind recurring injuries 
•  Common patterns that keep runners trapped in injury cycles 
•  Why injuries can be valuable opportunities to uncover weak links 
•  How to use rehab to build resilience rather than simply become pain-free 
•  The importance of addressing strength deficits, imbalances, and movement control 
•  Cross-training options that can preserve fitness while recovering 
•  How to tailor cardio alternatives based on your injury type 
•  Brodie's favourite injury-friendly VO₂ max workouts 
•  Why many runners benefit from keeping cross-training in their routine long after recovery 
•  The overlooked role of strength training for injury prevention, bone health, and long-term performance 
•  How muscle mass acts as "metabolic currency" for health and longevity 
•  Practical ways to improve sleep, stress management, and recovery during injury 
•  The importance of maintaining social connection when you're unable to run 
•  Nutrition strategies that can support healing and future performance 
•  Why injury can be the perfect time to improve habits that often get neglected during heavy training 

Key Takeaway

An injury doesn't have to be wasted time. By shifting your focus toward rehabilitation, fitness maintenance, strength development, sleep, nutrition, stress management, and social connection, you can emerge from injury healthier, more resilient, and better prepared for future training than before.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 

The Missing Link in Rehab You’re Probably Ignoring

Pain isn’t always just about tissues, load, or biomechanics.

In this episode, Brodie explores one of the most overlooked contributors to prolonged running injuries: the psychosocial side of pain. Drawing from both research and years of working with chronic injury cases, he introduces a 20-question “Pain & Wellness Score” designed to uncover the emotional, cognitive, and social factors that may be quietly influencing your recovery. 

You’ll learn why some runners continue to struggle despite doing all the “right” rehab exercises, how hypervigilance and fear can amplify symptoms, and why recovery should be approached through a biopsychosocial lens rather than purely mechanical thinking. Brodie also breaks down the science behind chronic pain, nervous system hypersensitivity, catastrophisation, fear of movement, and the powerful role attention plays in symptom intensity. 

Throughout the episode, Brodie walks listeners through the full questionnaire so they can assess themselves in real time. He explains how low scores may reveal missing pieces in recovery and shares practical interventions that can help calm the nervous system, reduce fear, and improve recovery outcomes. 

Topics include:

•  Hypervigilance and constantly monitoring symptoms 
•  Fear of movement (kinesiophobia) 
•  Catastrophisation and emotional amplification of pain 
•  The role of social support in recovery 
•  How stress, trauma, anxiety, and perfectionist tendencies influence chronic pain 
•  Why distraction, enjoyable movement, and positive coping strategies can help 
•  The importance of resilience, optimism, and confidence in movement 
•  Why scans and conflicting diagnoses can sometimes worsen recovery outcomes 

Brodie also discusses research on chronic pain neuroplasticity and highlights therapies shown to help regulate the nervous system, including:

•  Cognitive behavioural therapy (CBT) 
•  Mindfulness practices 
•  Guided meditations and breathing exercises 
•  Gradual exposure to feared movements 
•  Active coping strategies versus passive coping behaviours 

If you’ve been stuck in an injury cycle, feel emotionally exhausted by pain, or feel like your rehab is missing something despite doing the exercises correctly, this episode may provide an entirely new perspective on recovery.

Resources & Links:
Click here to learn about Brodie's Chronic Pain Reset Course

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional. 

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.