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

Brodie answers the following membership questions:

Janine:

1.) Rest days: I've been religious about rest days for months but I've just been out for a short slow mile to start the day and it reminded me how good a daily run streak can feel with a short slow trot on the days you don't have anything else planned.

How important are full rest days?

2.) Xmas events are starting to interfere with my training schedule. If I am having to cut sessions my sense is I should prioritise a weights session over a run but just looking for some advice on balancing.

Melissa

3.) I have been told over the years several times by PTs doctors and read it online that tight hips and hip flexors will create a pelvic tilt that pulls on the hamstring and will aggravate PHT or may have even caused PHT. Is this accurate information?

4.) How do you know when to increase your weights in your strength training program? It has been several weeks/months since I have increased any of my weights, but they still feel challenging. After my last flare-up, my baseline never returned to a 0 pain, and hovers between a PL1 or 2 and sometimes sitting for really long periods can be a bit uncomfortable again.

👉 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 episode, Idelkys shares her journey through proximal hamstring tendinopathy, a challenge that began during the COVID-19 lockdown. From her initial symptoms in early 2021, she discusses the evolution of her condition, the various treatments she underwent, and her eventual progress with a combination of shockwave therapy, steroid injections, and guided strength training.

Key Points Discussed:

The Onset of Symptoms: Idelkys first noticed symptoms while intensifying her workout routines during the lockdown, starting with a sharp pain during a single-leg deadlift.

Seeking Professional Help: After worsening symptoms, Idelkys visited a physiotherapist and later a doctor who prescribed MRIs and diagnosed her with proximal hamstring tendinopathy.

Treatment Journey: Idelkys' treatment included shockwave therapy and steroid injections, with limited success initially. She faced challenges with pain management and mobility, significantly impacting her daily life.

Strength Training and Rehabilitation: Transitioning to strength training proved crucial. She began incorporating specific exercises like deadlifts, crab walks, and Bulgarian splits, which helped improve her condition significantly.

Mental Health and Persistence: Idelkys speaks on the psychological challenges of dealing with chronic pain and the importance of mental resilience and patience throughout the recovery process.

Current Routine and Progress: She now maintains a balanced routine of strength training and running, which has allowed her to manage symptoms and engage in activities like half-marathons with minimal discomfort.

Her experience underscores the necessity of appropriate and timely medical interventions and the significant role of strength training in recovering from tendon-related injuries. Her journey is a testament to the power of resilience and the critical role of self-education in managing health challenges.

👉 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/ 

Brodie answers these PHT questions:

Sandrine: Two weeks leading to race day I typically stop all lower body strength exercises. That is when I sometimes feel a little ache in the proximal hamstring. Now I do some deadlifts which helped up to a week leading to race day. I know body weight exercises like squats will not help but I want to hear your thoughts about body weight squats leading to race day?

Lara: Any issues with strength training quads and glutes while rehabbing pht?

Jeff: Does sitting prevent healing from PHT?  If I have a desk job with PHT, should I invest in a standing desk?

Michelle: For those of us who are recovering from proximal hamstring tendon tears how do we prevent future tears or inflammation?

Jason: Do you think some people have a genetic disposition to tendonopathies, I’m currently going through PHT and have had various other tendonopathies throughout my life.

Siân: I would love to hear your thoughts on whether some of us are more at risk of tendon issues than others. I read that women are at higher risk when we get to peri/menopause too. Thoughts? What can I do to prevent any more?

Patrick:
Anything about ischial bursitis/swelling of the sit bone🙏🙏. The constant inflammation is driving me crazy.

Louise:
I have partial tears but a surgeon said it was my spine, not hamstring. 3 Sports docs don't agree. I just go around the circuit of physio, sports docs etc. I'm about ready to go out of province or country for help. Any suggestions?

Fabienne: How come my MRI showed severe tendinitis in hamstring and glute tendons but I never had pain? (Until full avulsion)

Maria: Approximately how long does it take to get full strength in your tendon following tenodesis surgery? 

👉 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 today's episode, we delve deep into the world of tendinopathy research with Miles Murphy, a renowned physiotherapist, neuroscience, and lower limb injury researcher. Together with Ebony Rio, they've published influential work that could change how tendinopathies are managed.

Key Highlights:

Understanding Tendinopathy: Miles Murphy provides a thorough overview of the history, physiology, and pathology of tendinopathies, emphasizing the complexity and nuances of tendon injuries.

Innovative Research: The discussion includes insights into recent groundbreaking papers that challenge and expand our understanding of tendinopathy management.

Treatment Modalities Explored: Various treatments such as PRP, corticosteroid injections, and shockwave therapy are critically evaluated, with a focus on their effectiveness and practical application in clinical settings.

Load Management: The core of tendinopathy management, according to Murphy, revolves around appropriate load management, highlighting the importance of understanding and adjusting the mechanical load on tendons for optimal recovery.

Future Directions: The episode concludes with a forward-looking discussion on the potential future directions in tendinopathy research and management, including the development of new outcome measures and a better understanding of pain mechanisms associated with tendon issues.

👉 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 enlightening episode of the Smarter Scholars podcast, we delve into the intricate world of understanding and overcoming various types of pain. Drawing inspiration from the Huberman Lab podcast and personal experiences, this episode offers a comprehensive look at the physical and psychological aspects of pain, providing listeners with practical strategies and tools to manage and overcome pain effectively.

Key Discussion Points:

1. Understanding Pain:
   • Brodie shares a personal experience of a minor accident while running, leading to a broader discussion on the nature of pain.
   • Pain is fundamentally a brain output, regardless of its acute or chronic nature.
   • It's vital to understand that pain receptors, or nociceptors, can only detect heat, pressure, and pH changes, emphasizing the brain's role in interpreting these signals.
2. Strategies for Overcoming Pain:
   • The episode highlights effective interventions for chronic pain, such as intentional distraction, mindfulness-based stress reduction (MBSR), and cognitive reframing.
   • These strategies emphasize the importance of not just sensory experience but also emotional states in managing pain.
3. Psychological Aspects of Pain:
   • The discussion delves into how catastrophization and personality traits like optimism can significantly affect pain perception and recovery.
   • The role of psychological factors, including stress, anxiety, and past traumas, is explored in relation to pain experiences.
4. Role of Physical Therapy and Other Treatments:
   • The episode touches on various treatment options for chronic pain, including medications, nerve blocks, psychological therapies, physical and occupational therapy approaches, complementary alternative medicines, and self-empowerment strategies.
   • The critical role of physical therapists in pain management and recovery is highlighted.
5. Nutrition and Pain:
   • The conversation extends to the impact of nutrition on pain and recovery, emphasizing the importance of anti-inflammatory diets and identifying food triggers.
6. Journaling Protocol for Pain Management:
   • Based on another Huberman Lab podcast episode, a specific journaling protocol is discussed as an effective tool for managing chronic pain and mental health.

Conclusion:

The episode concludes with a comprehensive understanding of pain, emphasizing that it's not only a physical sensation but also deeply intertwined with our emotional and psychological states. By exploring various methods, including intentional distraction, mindfulness, cognitive reframing, and practical approaches like physical therapy and nutrition, listeners are equipped with a diverse array of tools to confront and manage their pain effectively.

👉 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/ 

Today we learn all about Ischiofemoral impingement syndrome and whether you have it instead of PHT or if you have it alongside your PHT. We dive into the clinical presentation, diagnostic tests and potential treatments along with the recent research on the topic. 

Paper 1: Ischiofemoral impingement syndrome masked by proximal hamstring tendinopathy as a cause of gluteal pain in a marathon runner
Paper 2: Ischiofemoral Impingement Syndrome: Clinical and Imaging/Guidance Issues with Special Focus on Ultrasonography

👉 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/ 

Jennifer's PHT Success Story: A Deep Dive into Overcoming Proximal Hamstring Tendinopathy

In this episode, we sit down with Jennifer, a passionate runner from Fort Collins, Colorado, who shares her inspiring journey of overcoming proximal hamstring tendinopathy (PHT). Discover the challenges she faced, the evidence-based treatments she explored, and how she busted widespread misconceptions about PHT.

Episode Highlights:

1. Introduction to Jennifer and PHT
   • Jennifer's athletic background and how she transitioned from soccer to running.
   • Early signs of PHT and initial reactions.
2. Jennifer's PHT Journey
   • The onset of symptoms and initial treatments.
   • The struggle with misdiagnosis and the frustration of recurring pain.
3. Turning Point
   • Discovering the root cause of her symptoms.
   • Adjusting her approach to treatment and rehab.
4. Effective Treatments and Strategies
   • Evidence-based treatments that worked for Jennifer.
   • The role of weightlifting and specific exercises in her recovery.
5. Challenges and Misconceptions
   • Common misconceptions about PHT and Jennifer's experience dispelling them.
   • The psychological impact of long-term injury and finding identity beyond running.
6. Success and Advice for Others
   • Jennifer's return to trail running and her achievements post-recovery.
   • Advice for runners facing similar challenges.

Key Takeaways:

• Understanding PHT and the importance of accurate diagnosis.
• The significance of a tailored, evidence-based approach to treatment.
• The mental and emotional aspects of recovering from a long-term injury.

👉 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/ 

Dr. Andrea Moore is a Physical Therapist, Orthopedic Specialist, Nutritional Therapy Practitioner and the host of the Unweaving Chronic Pain Podcast.

On the podcast, she shares her insights and expertise on chronic pain and how the nervous system plays a pivotal role in our pain experience. Andrea also offers practical advice for those navigating their journey through chronic pain. 

Her holistic approach, focusing not only on the physical but also on the mental, emotional, and even ancestral aspects of pain, provides a comprehensive framework for understanding and addressing chronic pain in ways that traditional models might not fully encompass.

Remember, healing from chronic pain is a journey that encompasses more than just the physical body. By integrating mind-body practices, understanding the underlying factors contributing to pain, and approaching oneself with kindness and curiosity, significant strides can be made towards recovery and a better quality of life.

Follow Andrea Moore Here:
Pain Archetype Assessment: https://welcome.drandreamoore.com/pain_response_assessment
Instagram: https://www.instagram.com/drandreamoore/ 
Website: https://drandreamoore.com/
Podcast: https://www.unweavingchronicpain.com/

👉 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/ 

This episode covers a practical strategy for using isometrics your your proximal hamstring tendinopathy rehab. Including:

• What Are Isometrics? Explanation of isometric exercises compared to isotonic exercises? Examples of isometrics in rehabilitation, particularly for Posterior Hamstring Tendinopathy (PHT).
• Isotonic vs. Isometric Exercises: Description and examples of isotonic exercises and their isometric counterparts. Detailed examples: glute bridges (both double leg and single leg variations), long lever bridges, and isometric variations of these exercises.
• Diagnostic Use of Isometric Exercises
• Benefits of Isometrics for Tendons:
• Research insights on the positive impact of isometrics on tendons, particularly in avoiding muscle and tendon fatigue.
• Primary Reasons for Using Isometrics: Two main reasons for incorporating isometrics in rehab: as a baseline exercise for deconditioned or sensitive injuries and for their analgesic (pain-relieving) effects.
• Tailoring Isometrics to Individual Needs:
• Emphasis on customizing isometric exercises based on the individual's pain levels and rehab stage

👉 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/ 

This episode delves into the relationship between nutrition and tendon health, inspired by a systematic review and insights from running physio Tom Goom.

Key Points Discussed:

1. Collagen Synthesis: Importance in tendon health and adaptation.
2. Systematic Review Findings: Evaluating the impact of nutrition on tendon health.
3. Alcohol Consumption: Its role in tendon health and the risks associated with it.
4. Collagen Supplements: Potential benefits and the need for further research.
5. Nutritional Advice from Fran Taylor: Professional insights on diet and tendinopathy management.
6. Load Management in Rehab: Strategies for effective tendon rehabilitation.

Conclusion: This episode offers valuable insights into how nutrition can impact tendon health, supported by scientific research and expert opinions. It emphasizes the importance of a balanced diet, the potential role of supplements, and the need for careful management in tendon rehabilitation.

Timestamps:

• [00:00] Introduction to the episode's topic: Nutrition's impact on tendon health.
• [00:53] Background on the episode's inspiration and mention of Tom Goom's runners workshop.
• [01:17] Discussion of a systematic review on nutrition and tendon health.
• [02:13] Explanation of collagen synthesis in tendon health.
• [03:09] Objective of the systematic review and its methodology.
• [04:08] Importance of evaluating the quality of studies in a systematic review.
• [05:05] Overview of the findings from the systematic review.
• [06:03] Discussion on the combination of nutrients for tendon health.
• [07:01] Findings on alcohol consumption and tendon health.
• [08:54] Impact of collagen supplements on tendinopathy.
• [10:17] Limitations in the conclusions drawn from the studies.
• [11:41] Insights from nutritionist Fran Taylor on diet, supplements, and tendinopathy.
• [15:05] Additional recommendations for managing tendinopathy.
• [21:19] Summary and final thoughts on tendon rehab and nutrition