Learn more about Brodie's PHT AI Assistant 📄🔍

Episode Summary

In 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 Recurrence

• After 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 Case

• Started 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 Work

• Performed 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 Moment

• Started 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 Worked

1. Heavier Strength Work – Increased tendon load beyond what was possible with home workouts.
2. Exercise Variety – Instead of focusing only on painful movements, he incorporated full-body training.
3. 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 PHT

• Strength 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 Matt

If 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.

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

PHT Success Story: Brook Benten’s Journey to Recovery

In 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 race

Key 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 possible

Connect with Brook Benten:

📸 Instagram: @BrookBenten
🏃‍♀️ Strava: Brook Benten-Himena
Books: “Sweat with Brook Benten"
Or “10 Minutes to Slim and Sober.”  Availabile here: https://brookbenten.com/shop/

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

In 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 volume

Key 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 synthesis

Dr. 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

 >> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

In 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 story
• 00:33 – Background on Sara’s PHT journey and how it developed over the years
• 01:07 – Sara shares the onset of her symptoms dating back to 2009
• 02:34 – The chronic resurgence in 2017 and the role of life transitions
• 03:54 – Seeking treatment: from passive treatments to sports medicine
• 05:49 – Ineffective treatments: PRP, dry needling, and acupuncture
• 06:48 – Diagnosis of PHT and later gluteal tendinopathy
• 08:15 – Attempting different procedures: Tenex, injections, and shockwave therapy
• 09:43 – The mental and emotional toll of chronic pain
• 10:41 – Finding Brodie’s podcast and beginning strength training
• 12:18 – The importance of slow, heavy progressive strength training in recovery
• 14:13 – Balancing treatment approaches and avoiding unnecessary interventions
• 16:29 – Returning to running: overcoming fear and rebuilding confidence
• 19:22 – A pivotal moment: discovering ‘Think Away Your Pain’ and the mind-body connection
• 24:27 – The impact of personality traits on chronic pain and recovery
• 27:53 – How stress and responsibility play a role in pain persistence
• 31:36 – Understanding the emotional component of pain and its management
• 34:27 – Key strategies for overcoming hypervigilance and overanalysis
• 37:45 – How to shift treatment strategies when progress plateaus
• 41:02 – Sara’s current status: running again and symptom management
• 42:51 – Final advice for PHT sufferers and key takeaways

Key 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: [email protected]
• Think Away Your Pain – David Schechter
• Healing Back Pain – Dr. John Sarno
• Emily's TMS Instagram
• Dan’s YouTube Channel: Pain Free You

 >> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

Protein and Tendon Healing with Dr. David Minkoff

In this episode of the Run Smarter Podcast, we are joined by Dr. David Minkoff, an expert in integrative medicine, author of The Search for the Perfect Protein, and an accomplished athlete with 43 Ironman finishes. We discuss the critical role of protein, specifically essential amino acids, in healing injuries like proximal hamstring tendinopathy, optimizing recovery, and improving overall performance. If you’ve struggled with chronic injuries, want to enhance muscle repair, or are curious about how protein intake affects running performance, this episode is packed with actionable insights.

What You’ll Learn in This Episode: 
✔️ How amino acids are the building blocks for tendon repair and injury recovery.
✔️ The impact of protein deficiencies on healing and performance.
✔️ The role of gut health in protein absorption and utilization.
✔️ Why tracking protein intake may not be enough for optimal recovery.
✔️ How Perfect Amino can enhance muscle repair and prevent injuries.
✔️ The truth about collagen for tendon health—does it really work?
✔️ How endurance athletes can optimize protein intake for peak performance.
✔️ Creatine supplementation—should runners be taking it?
✔️ How to structure your protein intake to maximize tendon and muscle recovery.

Key Takeaways: 
🔹 Essential amino acids are crucial for tendon and muscle repair, especially if you suffer from tendinopathy.
🔹 Many runners are protein-deficient despite eating a high-protein diet due to poor digestion and absorption.
🔹 Collagen lacks key amino acids (like tryptophan), making it a suboptimal choice for tendon repair on its own.
🔹 The best sources of protein are high-quality animal proteins (meat, fish, eggs) combined with essential amino acid supplements.
🔹 Taking Perfect Amino before meals or workouts ensures optimal absorption and utilization.
🔹 Runners with injuries should double their essential amino acid intake for enhanced recovery.
🔹 Strength athletes and endurance runners can benefit from creatine supplementation alongside amino acids.

Recommended Products & Resources:
📖 The Search for the Perfect Protein by Dr. David Minkoff –
💊 Perfect Amino – Order from Body Health.
📰 Body Health Newsletter – Get daily insights on nutrition, performance, and recovery. 

Connect with Dr. David Minkoff & BodyHealth:
🌐 Website: https://www.bodyhealth.com

 >> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info
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.

Learn more about Brodie's PHT AI Assistant 📄🔍

Learn more about Brodie's Research Database & AI Assistant 📄🔍

Paper title: Sex Differences and Extracorporeal Shockwave Therapy Outcomes in Runners with Achilles or Hamstring Tendinopathy

Episode 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.

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Episode 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:

1. What does swelling in the tendon after rehab mean? Is it a sign of healing?
2. Do squats help with PHT recovery, and how do they compare to deadlifts?
3. What are the most common activities that aggravate PHT, and how can I manage them?
4. 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.

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

Learn more about Brodie's PHT AI Assistant 📄🔍

>> Click here for the FREE 5-Day Course <<
For ALL Other Resources, Visit the Website proximalhamstringtendinopathy.info

In 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 Schechter
• Healing Back Pain by Dr. John Sarno
• Techniques 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.