Overcoming Proximal Hamstring Tendinopathy

Q&A: Bridges, Tears, Flare-Ups, Walking Triggers & Rehab Without Deadlifts


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âť“ Questions Answered in This Episode:

  • How do I correctly perform Keith Barr’s isometric bridge for PHT?
  • Can I build a rehab routine without deadlifts if I have knee issues?
  • Can diseased tendons or partial tears ever fully heal?
  • Should I keep doing strength sessions if I’ve flared up?
  • What do I do when I can no longer progress my exercises?
  • Could walking on a treadmill cause a flare-up?

đź’ˇ Key Takeaways:

  • Keith Barr's Isometric Strategy: Use an anterior pelvic tilt during a single-leg bridge to target the proximal hamstring tendon more directly.
  • Training Around Knee Pain: Modify deadlift range, keep the shin vertical, and experiment with tolerable load zones to stay active during knee flare-ups.
  • Partial Tears & Recovery: Tendons with partial tears can often recover without surgery—track your strength, function, and symptom trends instead of obsessing over scan results.
  • Managing Flare-Ups: You don't need to wait for a full return to baseline—1–3 days of rest followed by finding a new adaptation zone is often ideal.
  • Progression Plateaus: When nearing max capacity in exercises, micro-progressions (e.g. +1 rep or +2 lbs) and reduced frequency (e.g. 2x/week) may be best.
  • Walking Flare-Up Clues: High frequency, speed, incline, or insufficient recovery might turn a low-load activity like walking into a trigger.

🧠 Brodie’s Insight:

“Consistency and experimentation are key. You're not just following a plan—you're learning how your tendon responds. The more data points you collect, the smarter your rehab becomes.”


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

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Overcoming Proximal Hamstring TendinopathyBy Brodie Sharpe

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