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Overcoming Proximal Hamstring Tendinopathy: Daily Summaries Delivered
by Brodie Sharpe
Proximal Hamstring Tendinopathy is a horrible condition affecting athletes and non-athletes alike. If you fall victim to the misguided information that is circulating the internet, symptoms can persist for months, sometimes years and start impacting your everyday life. This podcast is for those looking for clear, evidence-based guidance to overcome Proximal Hamstring Tendinopathy. Hosted by Brodie Sharpe, an experienced physiotherapist and content creator, this podcast aims to provide you with the clarity & control you desperately need. Each episode brings you one step closer to finally overcoming your proximal hamstring tendinopathy. With solo episodes by Brodie, success stories from past sufferers and professional interviews from physiotherapists, coaches, researchers and other health professionals so you get world class content.
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- 1 weeks ago48 min
From Daily Hamstring Pain to Running Again: Thea's PHT Success Story
👉 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 CourseFor all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ 15 Months of PHT: What Finally Worked When Rest Didn't | Thea's StoryWhat happens when you've spent over a year battling proximal hamstring tendinopathy, tried weeks of rest, followed physiotherapy exercises, and still can't see a way forward?In this episode, Brodie speaks with Thea, a recreational runner whose PHT began during half-marathon training and developed into 15 months of persistent pain, frustration and uncertainty. From struggling to bend down and tie her shoelaces to worrying whether she'd ever run freely again, Thea shares the physical and mental challenges of her recovery.But her turning point wasn't a miracle treatment or a sudden disappearance of pain. It came when she committed to progressive strength training, gradually reintroduced running and stopped waiting to be completely pain-free before making progress.Thea shares the specific exercises, weights and running progressions that helped her regain confidence, along with the setbacks, mistakes and lessons she learnt along the way.In this episode, we discuss:How a 20 km training run triggered debilitating high hamstring pain.Why six to seven weeks away from running didn't resolve her symptoms.The mental toll of persistent PHT and the fear of never running normally again.How fear of pain prevented her from progressing her strengthening exercises.The turning point that motivated her to commit to a structured rehabilitation plan.Her twice-weekly strength routine, including Romanian deadlifts, single-leg seated hamstring curls and other exercises.How she gradually progressed her deadlifts from 30 kg to 40 kg.Her walk-run progression and eventual return to speedwork and hilly trail running.Why tolerating more exercise without an increase in pain can be a meaningful sign of progress.How she managed flare-ups, unpredictable shooting pains and the uncertainty of delayed symptoms.Why tracking long-term trends helped her recognise improvements that were difficult to notice day to day.Her advice for anyone losing hope after months or years of PHT.One of the biggest lessons from Thea's journey is that progress doesn't always mean less pain immediately. Sometimes it begins with being able to do more, lift heavier and return to activities you enjoy without making symptoms worse.If you're struggling with stubborn proximal hamstring tendinopathy, Thea's story offers a realistic and encouraging perspective on the importance of patience, consistency and progressively rebuilding your capacity.This episode shares an individual recovery experience and general rehabilitation education, not a one-size-fits-all treatment plan. ----------------------------------------------------------------MEDICAL & EDUCATIONAL DISCLAIMERThe 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
- 3 weeks ago38 min
The Weekly Routine to Heal Your PHT: Isometrics vs Concentrics & Eccentrics
👉 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 CourseFor 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 explainedThe two major benefits of isometrics for PHTKeith Baar’s concepts of stress shielding and stress relaxationWhy 20–30 second isometric holds can provide a useful tendon stimulusWhy eccentrics aren’t necessarily the “magic bullet” for tendon rehabWhen eccentric-biased exercises may still be particularly usefulWhy heavy loading appears more important than the specific contraction typeHow to use pain and next-day symptoms to guide progressionWhen to progress from isometrics into heavier movement-based exercisesHow to structure your rehab using a High → Low → Moderate → Rest approachHow running, cardio, recovery and individual goals fit into your weekly routineExample weekly structure:Monday – HIGHHeavy strength work such as deadlifts, step-ups and hamstring curls. Typically around 3 sets of 6–8 challenging repetitions.Tuesday – LOWLower-load isometrics using the Keith Baar-style protocol: approximately 3–4 sets of 20–30 second holds with 2 minutes rest.Wednesday – MODERATESimilar 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 / RECOVERYRest 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:Keep pain during exercise below roughly 4/10.Symptoms should return to your usual baseline by the next morning.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. ----------------------------------------------------------------MEDICAL & EDUCATIONAL DISCLAIMERThe 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 w
- Oct 6, 202641 min
Q&A: Chronic & Complicated PHT Questions
👉 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 CourseFor 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 enoughThe three key pain and progression rules Brodie uses during PHT rehabWhether PHT can still improve after 30+ yearsWhy chronic tendon degeneration doesn't necessarily prevent a full return to functionThe "treat the donut, not the hole" approach to degenerative tendonsHow chronic pain, hypervigilance and nervous-system sensitivity can influence symptomsWhether age significantly slows tendon recoveryHow rehab may need to change for someone in their 60sPerimenopause, menopause, estrogen and progesterone: what we currently know about tendon healthWhether hormonal fluctuations could explain sudden PHT flare-upsPsychological stress, pain sensitivity and recoveryThe current evidence for low-level laser therapy / photobiomodulationNutrition considerations for tendon recovery, including protein, collagen and vitamin CWhether it can still be PHT if sitting hurts but running doesn'tSciatic nerve involvement and when nerve mobility exercises may be usefulWhy pain behind the knee warrants further investigationWhether PHT needs to be tender when you press directly over the tendonThe possible relationship between a previous proximal hamstring avulsion and later gluteal tendon problemsWhy PHT is still frequently misdiagnosedWhy greater awareness of PHT among clinicians and patients mattersThroughout 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. ----------------------------------------------------------------MEDICAL & EDUCATIONAL DISCLAIMERThe 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 appr
- Sep 22, 202653 min
PHT Q&A: Rehab, Loading & Returning to Sport
👉 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 CourseFor all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ Youtube video mentioned: How to Rehab PHT Without a GymIn 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.
- Sep 8, 202629 min
Every Food Hack You Need to Heal Tendons
👉 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 CourseFor 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 recoveryHow low energy availability could interfere with collagen remodelling and your ability to tolerate rehabWhy simply eating more protein isn't enough to heal a tendonThe recommended 1.6–2.2 g/kg/day of proteinWhy spreading protein throughout the day may be beneficialThe difference between traditional protein sources and collagen-specific amino acidsHow collagen + vitamin C may support collagen synthesis around your rehab sessionsMy practical collagen protocol: ~30 g collagen + 50–100 mg vitamin C, 30–60 minutes before tendon loadingWhy the loading stimulus that follows the collagen mattersHow creatine (3–5 g/day) may indirectly support tendon rehab by helping maintain muscle mass, strength and training capacityThe role of vitamin D and calcium, particularly when you're deficientWhy a food-first approach should generally come before supplementationHow omega-3 fatty acids may support the resolution of inflammationWhy nutrition should support your rehab rather than replace progressive loadingPractical TakeawaysProtein: 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.
- Aug 25, 202623 min
Can Light, Ozone & Immune Therapy Actually Heal Tendons?
👉 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 CourseFor 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 healingHow researchers are developing hydrogels and scaffolds that can respond to the tendon environmentThe potential role of exosomes in regulating inflammation and collagen repairWhy this technology is fascinating—but still a long way from routine PHT treatmentOxygen–ozone therapyWhat an ozone injection actually isHow a small amount of oxidative stress may trigger a beneficial biological responseA striking tennis-elbow study where 92.8% of the ozone group had favourable resting-pain outcomes at nine months, compared with 39.5% following corticosteroidWhat animal research suggests about ozone and tendon strengthWhy the evidence is still too limited to recommend it for PHTPhotobiomodulation / light therapyHow red and near-infrared light may influence the mitochondria inside tendon cellsWhy different wavelengths and doses matterAnimal research showing approximately:40% lower inflammatory markers65% greater markers associated with inflammation resolution1.7× better type-I-to-type-III collagen ratio20% greater tendon tensile strengthWhy these impressive laboratory results don't yet mean you should buy a red-light device for PHTThe 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.
- Aug 11, 202652 min
From Constant Pain to Running Again: Jane’s PHT Success Story
👉 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 CourseFor all other PHT resources, go to: https://proximalhamstringtendinopathy.info/ From Constant Pain to Running Again: Jane’s PHT Success StoryIn 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.
- Jul 28, 202639 min
5 Solutions for Stubborn PHT
👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan🎉 Sign up for the FREE PHT 5-Day Course HERE 🎉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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About Overcoming Proximal Hamstring Tendinopathy
Proximal Hamstring Tendinopathy is a horrible condition affecting athletes and non-athletes alike. If you fall victim to the misguided information that is circulating the internet, symptoms can persist for months, sometimes years and start impacting your everyday life. This podcast is for those looking for clear, evidence-based guidance to overcome Proximal Hamstring Tendinopathy. Hosted by Brodie Sharpe, an experienced physiotherapist and content creator, this podcast aims to provide you with the clarity & control you desperately need. Each episode brings you one step closer to finally overcoming your proximal hamstring tendinopathy. With solo episodes by Brodie, success stories from past sufferers and professional interviews from physiotherapists, coaches, researchers and other health professionals so you get world class content.
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